How to Pick a Healthy and Tasty Breakfast Cereal, According to RDs

Limit the Sugar

When picking a breakfast cereal, find brands with a limited amount of added sugar. "It's wise to pick cereals that have fewer than 10-12 grams of total sugar per serving," Hamshaw says. "Keep in mind that sweeteners go by many names—including syrups, like brown rice or corn syrup—and words ending in "-ose," like fructose, sucrose, or maltose."

Choose a Whole Grain Base

According to McGrane, we should always opt for cereals that have a healthy whole grain base or those that are labeled as "100% whole grain." This includes cereals made with ancient grains, like quinoa, millet, and sorghum, along with cereals made from brown rice and whole-grain corn.

"The higher you see whole grain ingredients listed in an ingredient label, the more confident you can be that the product is predominantly whole grain," Hamshaw says. "I like the sprouted corn flakes and sprouted brown rice crisps from One Degree Organics because they're a more wholesome alternative to other corn-based cereals on the market," she says. Look for their low-sugar sprouted Os that are made with an oat base, too.

Look for Fiber and Protein

Just as you should look to avoid too much added sugar, you want to also take a look at factors that will help keep you full: Make sure the cereal has enough protein and fiber. "Look for options with at least 3 grams of fiber and 3 to 4 grams of protein," McGrane says. "I'd also steer clear of any cereals that contain partially hydrogenated oils, high fructose corn syrup, or artificial flavoring and coloring."

Watch Sodium Content

It's also important to take a look at the cereal's sodium content. McGrane recommends around 200 (or fewer) milligrams of sodium per serving, especially if you are trying to limit salt in your diet.

Check Serving Size

Finally—and we clearly cannot emphasize this enough—be sure to check a cereal's serving size. McGrane advises double-checking what a serving size actually is. "For example, if the box says a ¾ cup serving provides 5 grams of sugar, but you usually pour yourself 1 1/2 cups of cereal, then you'll actually be getting 10 grams of added sugar in the morning," she says.

"Serving sizes can be surprisingly small, which is particularly problematic if a cereal isn't rich in nutrients like fiber that aid in satiety," Hamshaw says. If you choose a healthy cereal in the first place, you will feel full after eating a ¾ cup serving. "The more whole grains your cereal includes, the greater the chances that it will have fiber and protein that help to keep you satisfied."