If you're looking for an easy way to increase your protein intake, swap your regular cereal for a high-protein one. The protein content in high-protein cereals can vary between six to 15 grams. High-protein cereals can keep you energized for the day ahead. They also make a great pre- or post-workout snack to help you fortify your muscles. However, given the plethora of high-protein cereals, how do you know which one meets your needs the most?
To aid you with your search, we created a list of the 10 best high-protein cereals available online. Kellogg's Special K Protein was our top choice as it's both healthy and delicious, with 15 grams of protein! For more options, keep reading our list of favorites. Check out our buying guide reviewed by a registered dietitian as well for some tips that can help make your decision process much easier.
Image | 1 ![]() Kellogg's | 2 ![]() Kashi | 3 ![]() Nature's Path | 4 ![]() Uncle Sam | 5 ![]() Quaker | 6 ![]() Kay's Naturals | 7 ![]() Three Wishes | 8 ![]() Magic Spoon | 9 ![]() Kind Healthy Grains | 10 ![]() Highkey |
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Name | Special K Protein | Go Play | Optimum Power | Original Wheat Berry Flakes | Oatmeal Squares | Protein Cereal | Grain Free Cereal | Grain-Free Cereal 4 Flavor Variety Pack | Protein Granola | Protein Cereal |
Features | Enriched With Many Vitamins and Minerals | Loaded With Protein, Healthy Fats, and Fiber | Fuel Your Day With This Nutrient-Dense Cereal | Flax Seeds to Support Your Heart Health | Crunchy Squares That Don't Turn Soggy Quickly | Crunchy, Filling and Gluten-Free | A Sugar-Free, Grain-Free Option | 4 Flavors Based on Milk Protein | Chocolatey Whole Grain Clusters | Great for Those Following a Keto Diet |
Price | $3.88 | $13.56 | $36.91 | $29.99 | $5.49 | $8.94 | $8.00 | $43.99 | $4.69 | $11.79 |
Amount | 19 oz. | 14 oz. each | 14 oz. each | 10 oz. each | 14.5 oz. | 1.2 oz. each | 8.6 oz. | 7 oz. each | 11 oz. | 8 oz. |
Protein per serving | 15g | 9g | 9g | 8g | 6g | 12g | 8g | 11g | 10g | 10g |
Main ingredients | Whole wheat, rice, wheat gluten, soy protein isolate, wheat bran | Hard red wheat, brown rice, barley, oats, soy flakes, brown rice syrup, whole flax seeds, almond | Whole wheat meal, wheat bran, cane sugar, soy flour, barley malt extract, blueberry flavor, cinnamon | Wholegrain wheat, flax seed, barley malt, salt | Whole grain oat flour, whole wheat flour, brown sugar, malted barley extract, reduced iron, folic acid | Soy protein isolate, yellow corn flour, rice flour, tapioca starch, honey, sugar, apple pieces, cinnamon powder | Chickpea, tapioca, pea protein, salt | Milk protein isolate, whey protein concentrate, allulose, monk fruit extract, stevia, tapioca starch | Oats, tapioca syrup, soy protein isolate, semi-sweet chocolate, sugar, millet, brown rice, amaranth, quinoa, buckwheat | Milk protein isolate, erythritol, MCT, inulin, cocoa powder, monk fruit extract |
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After scouring the Internet, we've found 10 of the best cereals that can provide you with a lot of protein per serving. To make our choices, we take into consideration reviewer comments and the important factors listed in the buying guide below!
*Please note that these products were chosen after extensive research by mybest writers. The choices are not necessarily affiliated with or recommended by Rachel Binkley.
Original Multigrain Touch of Cinnamon
$3.88
Amount | 19 oz. |
---|---|
Protein per serving | 15g |
Main ingredients | Whole wheat, rice, wheat gluten, soy protein isolate, wheat bran |
4 pack, Honey Almond Flax Crunch
$13.56
Amount | 14 oz. each |
---|---|
Protein per serving | 9g |
Main ingredients | Hard red wheat, brown rice, barley, oats, soy flakes, brown rice syrup, whole flax seeds, almond |
6 pack, Blueberry Cinnamon Flax
$36.91
Amount | 14 oz. each |
---|---|
Protein per serving | 9g |
Main ingredients | Whole wheat meal, wheat bran, cane sugar, soy flour, barley malt extract, blueberry flavor, cinnamon |
6 pack
$29.99
Amount | 10 oz. each |
---|---|
Protein per serving | 8g |
Main ingredients | Wholegrain wheat, flax seed, barley malt, salt |
Honey Nut
$5.49
Amount | 14.5 oz. |
---|---|
Protein per serving | 6g |
Main ingredients | Whole grain oat flour, whole wheat flour, brown sugar, malted barley extract, reduced iron, folic acid |
6 pack, Apple Cinnamon
$8.94
Amount | 1.2 oz. each |
---|---|
Protein per serving | 12g |
Main ingredients | Soy protein isolate, yellow corn flour, rice flour, tapioca starch, honey, sugar, apple pieces, cinnamon powder |
Unsweetened
$8.00
Amount | 8.6 oz. |
---|---|
Protein per serving | 8g |
Main ingredients | Chickpea, tapioca, pea protein, salt |
4 pack
$43.99
Amount | 7 oz. each |
---|---|
Protein per serving | 11g |
Main ingredients | Milk protein isolate, whey protein concentrate, allulose, monk fruit extract, stevia, tapioca starch |
Dark Chocolate Whole Grain Clusters
$4.69
Amount | 11 oz. |
---|---|
Protein per serving | 10g |
Main ingredients | Oats, tapioca syrup, soy protein isolate, semi-sweet chocolate, sugar, millet, brown rice, amaranth, quinoa, buckwheat |
Cocoa
$11.79
Amount | 8 oz. |
---|---|
Protein per serving | 10g |
Main ingredients | Milk protein isolate, erythritol, MCT, inulin, cocoa powder, monk fruit extract |
Choosing a high-protein cereal doesn't need to be difficult. This buying guide breaks down all the important factors you should keep in mind when deciding on a product, including its protein content, flavor, and texture.
The first thing to consider is the protein content of a cereal. Usually, high-protein cereals have from six to 15 grams of protein per serving. Comparatively, the protein content in regular cereals is only about one to four grams per serving.
The recommended protein intake for an average adult is 0.36 grams of protein per pound of body weight, but everyone's body is different. To figure out the right amount of protein for you, consult with a registered dietitian.
Some cereals are made with flours that are rich in protein, such as quinoa, amaranth and chickpea flours. Some contain nuts and seeds like almonds, pumpkin seeds, flax seeds and chia seeds. In addition to having a high protein content, those ingredients can add extra flavors and textures to the cereal as well.
Many high-protein cereals also use whey, soy or pea protein to increase the protein content.
Whey protein is derived from cow's milk and has all nine essential amino acids. Plus, it has a high amount of vitamin B and is a good source of zinc, selenium, magnesium, and phosphorous. Another advantage of whey protein is that it can be absorbed easily and quickly by the body.
If you're following a plant-based diet or are lactose-intolerant, you can opt for either soy or pea protein. However, whey is usually suitable for those who are lactose-intolerant.
Soybeans can supply you with all the amino acids that you must obtain from foods. It contains phytates, which might reduce the absorption of nutrients and cause digestive issues like constipation. However, it's rich in fiber, antioxidants, vitamins and minerals, including vitamin B, iron, calcium, and phosphorous.
Pea protein is made from yellow split peas. Just like whey and soy protein, it provides you with all nine amino acids, although the amount of methionine in pea protein is quite low. This kind of protein is high in iron and is easy to digest.
Consuming a cereal that has a lot of protein but lacks other nutrients can actually lead to some unwanted side effects. For example, excess protein can cause dehydration. If you eat too much protein but not enough fiber, you might end up with constipation as well!
Also, if you're trying to help your body absorb protein better, consider a cereal fortified with vitamins and minerals such as vitamin B and zinc. B vitamins like B6, B12 and B1 help the body break down protein into amino acids to aid in muscle repair. Zinc also enhances protein metabolism.
Therefore, besides looking at the protein content, you should pay attention to the amounts of important nutrients such as fiber, fat, vitamins and minerals and try to get a balance of nutrients for your body.
Different grains provide you with different health benefits. Oat flour contains a high amount of protein, vitamin B, magnesium, and phosphorous. If you want to add some whole grains to your diet, consider cereals made with barley, brown rice, buckwheat or millet.
Corn flour is rich in fiber and packed with the carotenoids lutein and zeaxanthin, antioxidants that can enhance eye health. Meanwhile, rice flour, especially brown rice flour, is rich in fiber.
Just like regular cereals, high-protein cereals are available in a variety of forms like flakes, puffs, granola and squares.
Flake cereals can be made from oats, rice or wheat kernels, or corn grits. The grains are cooked, rolled into thin flakes, and toasted for a crunchy texture. For those who like something dense, granola or squares might be a good choice. They are super crunchy and stay that way for a long time.
If you prefer a light and airy texture, go for puffs! Puffs are usually made from rice or corn that is heated under high pressure until the grains turn into puffs. One disadvantage of puffs is that they become mushy easily in milk.
Whether it's cereal, a smoothie, or a grab-and-go bar, we have many suggestions for you if you're looking for some other breakfast foods that contain a high amount of protein! Check out our product guides to learn more.
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