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9 Best Low-Sugar Cereals in 2022 (Registered Dietitian-Reviewed)

It can be hard to stay below the daily recommended amount of added sugar when it seems like sugar is in almost everything you eat, including breakfast cereals. But if you start off the day with a low-sugar option, it can make a huge difference in your nutrition. That's why we decided to research the best low-sugar cereal options out there.


Start with our top ranking on the list, Uncle Sam Original Wheat Berry Flakes. It's made with simple ingredients, offers good nutrition, and doesn't contain added sugars. For more options, check out our other eight highly recommended products on the list. Also, take a look at our buying guide (reviewed by a registered dietitian) where we define "low-sugar" and offer other helpful cereal shopping tips.

Last updated 09/26/2023
Andrea Marincovich
Expert
Registered Dietitian
Andrea Marincovich

Andrea Marincovich (aka The Realistic Dietitian), is a registered dietitian and macros nutrition expert. She helps individuals reach their weight, body composition, and specific health goals through nutrition. Andrea specializes in altering diets in order to meet the needs of each client, such as: macro-centered, keto, paleo, Mediterranean, vegetarian, vegan, pescatarian, diabetic, renal, cardiovascular, IBS/IBD, and GERD diets.

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Table of Contents

How to Choose Low-Sugar Cereals

Aside from considering the amounts of sugar per serving, there are many factors to consider when choosing the right low-sugar cereal. We recommend keeping these points in mind while shopping.

1

Choose the Right Type of Sweetener

There are many sweeteners to choose from, including options without any sweeteners at all.

Consider Natural, Zero-Calorie Sweeteners

Consider Natural, Zero-Calorie Sweeteners

When choosing a low-sugar cereal, it's important to pay extra attention to the type of sweeteners. Try to avoid white sugar, coconut sugar, corn syrup, maple syrup, rice syrup, agave nectar, and honey. If it's not possible, look for cereals that contain a low amount of added sugars.


Aim for natural, sugar-free sweeteners like Stevia and monk fruit extract. They're 200 times sweeter than sugar but contain no calories and carbohydrates. Although they make a perfect sugar alternative for people with diabetes and those who are on a low-carb diet, they may impart an unpleasant flavor and bitter aftertaste to the cereal.


Allulose is another healthy alternative to sugar. It's a plant-based sweetener naturally found in dried fruits like figs, raisins, and kiwi. It's low in calories and has no impact on blood glucose levels

Be Aware of High Glycemic Sugar Alcohols Like Maltitol

Be Aware of High Glycemic Sugar Alcohols Like Maltitol

Though sugar alcohols contain fewer calories than regular sugars, some have a higher glycemic index (GI) than others. The glycemic index is used to measure how quickly a food causes a person's blood sugar to rise.


If you have diabetes, try to avoid maltitol since it has a high glycemic index; it can raise blood glucose and insulin levels. It's a good idea to consider low-glycemic-index sweeteners like erythritol, xylitol, sorbitol, mannitol, and sucralose. 


Another concern with sugar alcohols is that they can lead to digestive issues, especially when consumed in large amounts. This is because sugar alcohols aren't completely absorbed in the digestive system, which can cause gas, bloating, and diarrhea.


If you have a sensitive gut, try to avoid maltitol and sorbitol. Instead, consider erythritol and xylitol, which show fewer side effects. 

2

Look for Simple, Wholegrain Ingredients

Look for Simple, Wholegrain Ingredients

Wholegrain ingredients include oats, rye, wheat, barley, millet, quinoa, kamut, spelt, brown rice, and wild rice. They contain more fiber, protein, and nutrients than refined grains.


Since they have more nutritional value, whole grains provide numerous health benefits. They help you feel fuller for longer, improve digestive health, and help control cholesterol and blood sugar levels. 

3

If Possible, Try to Avoid Dried Fruit

If Possible, Try to Avoid Dried Fruit

Dried fruit is loaded with vitamins, minerals, and fiber. However, they're also high in sugar and have a higher glycemic index than fresh fruit, making them an unhealthy option for people following strict low-carb diets and diabetes.


Some food manufacturers also add sugar or fruit juice to dried fruit to improve the taste. So, it can be difficult to determine if sugar has been added to dried fruit. If your main concern is consuming the least amount of sugar, it's a good idea to choose a cereal that doesn't contain dried fruit.

4

Opt For Cereals With a Good Balance of Nutrition

Opt For Cereals With a Good Balance of Nutrition

When it comes to reading nutrition facts, the most important thing is to check the total sugars per serving. Many popular cereals contain 10 grams of sugar (nearly one tablespoon) or more per serving.


The ideal low-sugar cereal should have five grams or less of sugar per serving and contain little to no added sugar. If it's hard to find options that meet both criteria, choose a product that's low in total sugar as possible.


Fiber and protein are other two important things to look for because they'll keep you feeling full all morning. They also both slow down the release of sugar in the blood stream and are ideal for diabetics or individuals with concern about blood sugar control. Try to look for cereals with at least three grams of fiber and five grams of protein per serving. 

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9 Best Low-Sugar Cereals Ranking

Here are the best Low-Sugar Cereals, ranked according to 9 Best Low-Sugar Cereals (as of 11-04-2022). The products are ranked independently by mybest.
Popularity
Products
Image
Click to purchase
Price
Key features
1

Uncle Sam

Original Wheat Berry Flakes

Uncle Sam Original Wheat Berry Flakes 1

$3.71

Low

Sweetener-Free With Good Nutritional Balance

2

Cheerios

Original Breakfast Cereal

Cheerios Original Breakfast Cereal 1

$6.19

Mid

Classic Gluten-Free Whole Grain Oats

3

Nature's Path

Heritage Flakes

Nature's Path Heritage Flakes 1

$7.88

High Mid

Organic Multigrain Cereal With a Good Crunch

4

Post

Grape-Nuts

Post Grape-Nuts 1

$4.48

Low Mid

4-Ingredient Cereal That's Filling

5

Bob's Red Mill

Oat Bran Hot Cereal

Bob's Red Mill Oat Bran Hot Cereal 1

$6.02

Mid

Versatile, Fiber-Rich Hot Breakfast Cereal

6

Cascadian Farm

Purely O's

Cascadian Farm Purely O's 1

$4.99

Low Mid

A Lower-Sugar Version of Cheerios

7

Snack House

Keto Cereal

Snack House Keto Cereal 1

$14.99

High

A High-Protein Fruit-Flavored Cereal

8

Farm Girl

Nut Based Cereal

Farm Girl Nut Based Cereal 1

$12.00

High Mid

An All-Natural, Low-Carb Cereal

9

Kellogg's

Special K Breakfast Cereal Original

Kellogg's Special K Breakfast Cereal Original 1

$4.68

Low Mid

Light and Crispy Toasted Rice Cereal

If you don't see the product you're looking for, you can request that it be listed.
No.1

Uncle SamOriginal Wheat Berry Flakes

Original Wheat Berry Flakes 1
Source:amazon.com
Original Wheat Berry Flakes 2
Source:amazon.com
Reference price
$3.71
Low
Reference price
$3.71
Low

Sweetener-Free With Good Nutritional Balance

These wheat berry flakes contain no added sugars. They're also made with flaxseed, which is an excellent source of omega 3s, iron, and magnesium. Each serving offers eight grams of protein and 10 grams of fiber. This listing includes 12 boxes.


A few reviewers noted that this cereal tastes a little bland. But overall, they liked that it's crunchy, healthy, and filling. Some liked adding fresh fruit to improve the flavor.

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No.2

CheeriosOriginal Breakfast Cereal

Reference price
$6.19
Mid

Classic Gluten-Free Whole Grain Oats

This classic gluten-free cereal is made with whole grain oats and no artificial ingredients. It offers five grams of protein and four grams of fiber. Plus, it's packed with 12 essential vitamins and minerals your body needs, including iron, folate, and calcium. 


Overall, reviewers said it's great for a healthy breakfast or snack. They also loved the large-sized box and tasty flavor, saying it lasts for a long time and is perfect for the whole family

No.3

Nature's PathHeritage Flakes

Reference price
$7.88
High Mid

Organic Multigrain Cereal With a Good Crunch

This organic and non-GMO cereal contains various whole grains, including wheat, barley, oats, spelt, and quinoa. These flakes are lightly sweetened with cane sugar and honey to satisfy your sweet tooth without a ton of sugar.


A few reviewers noted that the recipe has been reformulated, saying the flakes are thinner now. Overall, however, reviewers appreciated their high amount of fiber and all-natural ingredients. Many also said they're crunchy and hold up well in milk

No.4

PostGrape-Nuts

Reference price
$4.48
Low Mid

4-Ingredient Cereal That's Filling

This product is made with four simple ingredients, including wheat and barley flour. It's packed with fiber, vitamins, and minerals, like iron and folate. It also has six grams of protein per serving. 


Overall, reviewers enjoyed its taste and crunchy texture. They also said it goes well with fresh fruit and can be served with both hot and cold milk. Plus, they said it's filling and great for their digestive system, too!

No.5

Bob's Red MillOat Bran Hot Cereal

Reference price
$6.02
Mid

Versatile, Fiber-Rich Hot Breakfast Cereal

If you're a fan of hot cereal, try this oat bran. It contains no sodium and is packed with fiber and protein to keep you feel full longer. Since oat bran is an extremely versatile ingredient, this product can also be used in many baking recipes like cookies, muffins, and cakes. 


Many reviewers said this cereal is tasty and healthy. They appreciated its creamy consistency, and they also said it's easy to make. Some liked to add fresh fruit, nuts, flaxseed, or cinnamon to enhance their morning bowl's flavor and nutritional value. 

No.6

Cascadian FarmPurely O's

Reference price
$4.99
Low Mid

A Lower-Sugar Version of Cheerios

This organic cereal is made with a mix of whole grain oats and barley. It's free from artificial colors, flavors, and preservatives. Each serving has 31 grams of whole grains, one gram of sugar, and four grams of fiber. 


A few reviewers said this cereal is a little salty. But overall, many appreciated that it contains no added sugar, saying it's a healthy alternative to Cheerios for babies and kids. They also said that it's a good choice for people that don't have a sweet tooth. 

No.7

Snack HouseKeto Cereal

Reference price
$14.99
High

A High-Protein Fruit-Flavored Cereal

Start your day out right with this high-protein cereal! These puffs are made with milk protein isolate and sweetened with a mix of natural sweeteners, including allulose, stevia, and monk fruit. They're also free from gluten, grains, and refined sugar. Each serving offers 15 grams of protein and only one gram of sugar. 


A few reviewers noted that these cereal puffs are hard to chew and don't soak up the milk. Some noted that they have an odd aftertaste, too. But overall, reviewers recommended this option for the keto lifestyle and people with diabetes. They also said it makes a healthy alternative to fruit loops or fruity pebbles. 

No.8

Farm GirlNut Based Cereal

Reference price
$12.00
High Mid

An All-Natural, Low-Carb Cereal

This cereal is made with whole food ingredients, including flaxseed, pepitas, walnuts, and chicory root. It's sweetened with stevia and erythritol. It's low in carbs and sodium but offers sufficient amounts of protein and fiber. Plus, it has three different flavor options and comes with a 100% money-back guarantee. 


A few reviewers noted that the serving size is quite small. But overall, many said it's tasty, crunchy, and not overly sweet. They also said it's very filling, making it a good option for a healthy breakfast or dessert. 

No.9

Kellogg'sSpecial K Breakfast Cereal Original

Reference price
$4.68
Low Mid

Light and Crispy Toasted Rice Cereal

These cereal flakes are made with toasted rice and wheat. Each serving has five grams of sugar and seven grams of protein. They're also loaded with vitamins and minerals like folate and iron. Plus, they're free from artificial flavors and colors


Many said this cereal is healthy and filling, and they also appreciated the family-sized box. They also liked the taste and texture of these rice flakes, saying they're delicious, light, and crispy. Reviewers added that they don't get soggy in milk too quickly and have no bad aftertaste.  

Even More Ways to Eat Healthy

Buying Guide Reviewed by Registered Dietitian Andrea Marincovich

Andrea Marincovich
Registered Dietitian
Andrea Marincovich

This expert reviewed the contents of the buying guide for accuracy and provided factual corrections when necessary, as well as extra tips and advice. They did not participate in the product selection process, nor are they affiliated with any of our choices unless explicitly stated so.

Top 5 Low-Sugar Cereals

No. 1: Uncle SamOriginal Wheat Berry Flakes

No. 2: CheeriosOriginal Breakfast Cereal

No. 3: Nature's PathHeritage Flakes

No. 4: PostGrape-Nuts

No. 5: Bob's Red MillOat Bran Hot Cereal

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The descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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