Cereal is a pantry staple in most households. It’s a no-fuss meal in a box that you can eat for breakfast (or basically lunch or dinner if you’re feeling lazy) with milk or just by itself as a snack.
In fact, 50 percent of Americans start their days with cereal. And depending on the type you choose, the right brand can supply your body with a healthy amount of nutrients to kick off your day. But cerious talk. We know that most brands are loaded with sugars instead.
To avoid the cereal trap, forget what it says in front of the box and flip it over and look at the nutrition facts instead. Pick one that has the most fiber and as little sugar as possible. To help you a bit, here are some of the 10 WORST cereals for you, according to our friends from Eat This, Not That.
Kellogg’s Raisin Bran
Nutrition (1 cup): 190 calories, 1 g fat (0 g saturated), 210 mg sodium, 46 g carbs, 7 g fiber, 18 g sugars, 5 g protein.
Don’t let “raisin bran” fool you. While the ingredient lists say whole grain wheat, raisins, and wheat bran, it’s top fourth ingredient is actually sugar. In fact, 38% of your calories from this cereal comes from sugar.
Nutrition (1 cup): 130 calories, 1.5 g fat (0 g saturated), 160 mg sodium, 27 g carbs, 1 g fiber, 10 g sugars, 1 g protein.
Next to Bugs Bunny, this is probably the next iconic bunny there is (if you grew up in the 80s or 90s, that is). Being marketed to children, this sugar-laden cereal has undergone some improvements in the nutrition department but still yields 31% calories from sugar.
Nutrition (1 cup):160 calories, 4 g fat (0.5 g saturated), 215 mg sodium, 29 g carbs, 1 g fiber, 13 g sugars, 2 g protein.
We shouldn’t be surprised that a cereal named after a candy is filled with sugar and empty calories. While this one is a little better than its peanut butter cup counterpart, you’re still better off laying off this one for breakfast with 33% calories from sugar.
Hershey’s Cookies and Creme
Nutrition (1 cup): 147 calories, 4 g fat (0.5 g saturated), 167 mg sodium, 28 g carbs, 1 g fiber, 12 g sugars, 1 g protein.
Named after a candy car AND an ice cream, this alone should have you reaching out for another box of cereal. With 33% calories from sugar, you should know why
Kellogg’s Frosted Flakes
Nutrition (1 cup): 147 calories, 0 g fat (0 g saturated), 200 mg sodium, 35 g carbs, 1 g fiber, 13 g sugars, 1.5 g protein.
Although claiming to be fat-free, what they lack in fat, they make up for in sugar. 13 grams per cup or 36% calories from sugar, in fact.
Honey Bunches Of Oats Dark Chocolate Protein Granola
Nutrition (1 cup): 440 calories, 12 g fat (0 g saturated), 210 mg sodium, 62 g carbs, 6 g fiber, 26 g sugars, 20 g protein
Grocery shopper, beware! This “low-fat” granola is a typical health-food trap that’s filled with 2 grams of fat, 62 grams of carbs and 26 grams of sugar.
Nutrition (1 cup): 133 calories, 2 g fat (0 g saturated), 200 mg sodium, 31 g carbs, 2.7 g fiber, 13 g sugars, 2 g protein.
One of the top ingredients of this popular cereal is sugar and actually makes up 40% of its calorie content. It’s no wonder that Sonny, the cereal’s mascot, is cuckoo as he’s on a constant sugar high.
Cap’n Crunch’s Crunch Berries
Nutrition (1 cup): 147 calories, 2 g fat (1.5 g saturated), 253 mg sodium, 29 g carbs, 1.5 g fiber, 15 g sugars, 1.5 g protein.
In 2014, Cornell University credited cereal mascots like Cap’n Crunch, who make eye contact with purchasers, with 28% more brand loyalty. But this cereal is berry, berry bad as it contains 40% calories from sugar.
Nutrition (1 cup): 160 calories, 1.5 g fat (0.5 g saturated), 175 mg sodium, 36 g carbs, 1 g fiber, 16 g sugars, 1.5 g protein.
Here’s another kid favorite that you should steer your children away from. The actual cereal contains 16 grams of added sugars per cup and derives 40% calories from sugar.
Nutrition (1 cup):110 calories, 1 g fat (0.5 g saturated), 135 mg sodium, 25 g carbs, <1 g fiber, 12 g sugars, 1 g protein (per 1 cup).
Despite the many fruity colors, Fruit Loops actually have the same flavor and worse, yields 44% of its calories from sugar. No wonder Loopy is so, well, loopy.