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10 Best Low-Sugar Cereals of 2022

Our nutrition experts share their favorite healthy cereal picks, with high protein options too!

directly above shot of milk pouring in breakfast served on table
Janos Mladonyiczki / EyeEmGetty Images

Breakfast cereal has a bad rap thanks to its history as a sugary treat for kids. It went from being one of the best ways to start the day to becoming one of the unhealthiest. As nutrition has evolved, so have cereals choices. Beyond sugar-laden options, we now have cereals to suit every diet including low carb, high fiber, keto, diabetic friendly, with low-sugar to unsweetened options.

But just because a cereal is low in sugar or free of sugar doesn’t mean it’s a healthy choice or automatically low in carbohydrates. What's more, sticking to portion sizes is important to prevent you from turning a low-sugar option into a high-sugar one. When looking for healthy cereal options, our nutrition experts say to search for 100% whole grain or whole food as the first ingredient. Think ingredients like whole grain oats, legumes, nuts, corn and buckwheat. You'll also want to choose an option with a combination of protein and fiber (3 grams of each per serving is ideal). If you’re pairing cereal with yogurt, milk or alternative milks, make sure to take into account added sugars that might be lurking in those products that could turn your meal into a sugar bomb.

Registered Dietitians in the Good Housekeeping Institute Nutrition Lab tested a variety of cereals to find the best low-sugar options out there. We looked at brands that contain 4 grams or less of total sugar per serving, since one teaspoon of table sugar equals four grams of sugar.

Here are the best low sugar cereals of 2022:

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1 Best Keto Cereal
Magic Spoon
Magic Spoon

Magic Spoon serves up your childhood favorites, reimagined into a high-protein, gluten- and grain-free, zero-sugar, keto-friendly cereal. Made for adults but loved by kids also, some of the best-selling flavors include Fruity and Peanut Butter, and the company offers seasonal and limited-edition flavors like Honey Graham and Oatmeal Cookie.

Per 1 cup serving: 150 calories, 8 g fat, 1 g sat fat, 170 mg sodium, 14 g carbs (4 g net carbs), 0 g sugar, 1 g fiber, 14 g protein

2 Best Low-Carb Cereal
Catalina Crunch

From a company founded by a type 1 diabetic, this crunchy low-carb, no-sugar, cereal is made from a blend of plant proteins and contains a whopping 9 grams of fiber, which helps you feel full longer and works to keep blood sugar more stable. The cereal is gluten- and grain-free, non-GMO and free of artificial ingredients, flavors and colors. With flavors like Cinnamon Toast, Dark Chocolate and Fruity, there’s something here for everyone.

Per ½ cup serving: 110 calories, 5 g fat, 0.5 g sat fat, 110 mg sodium, 14 g carbs (5g net carbs), 0 g sugar, 9 g fiber, 11 g protein

3 Best Low-Calorie Cereal
Forager Project

Made from a mix of cassava root flour and navy beans, this grain- and gluten-free cereal contains 4 grams each of protein and fiber and comes in flavors like Cinnamon, Cocoa and Strawberry.

Per 1 cup serving: 110 calories, 1 g fat, 0 g sat fat, 5 mg sodium, 26 g carbs, 4 g sugar, 4 g fiber, 4 g protein

4 Best Zero-Sugar Cereal
Three Wishes

This gluten- and grain-free cereal is available in both unsweetened and low-sugar options. Made with only four simple ingredients — chickpea, tapioca, pea protein and salt — this cereal serves up 8 grams of protein per serving and comes in flavors such as Fruity, Cinnamon, Honey, Cocoa, in addition to Unsweetened.

Per ¾ cup serving: 110 calories, 2 g fat, 0 g sat fat, 130 mg sodium, 15 g carbs, 3 g sugar, 3 g fiber, 8 g protein

5 Best Granola

Created by a registered dietitian, this low-carb granola is loaded with nuts, seeds and healthy fats. Enjoy it as hot or cold cereal, as a snack or a topping on yogurt.

Per 1/3 cup serving: 170 calories, 14 g fat, 4 g sat fat, 50 mg sodium, 6 g carbs, 0 g sugar, 3 g fiber, 6 g protein

6 Best Classic Cereal

An Amazon top seller, this tried-and-true breakfast favorite contains only four ingredients (whole grain wheat, malted barley extract, sugar and salt) and has 2 grams of sugar and a hearty 6 grams of fiber per serving.

Per 3 biscuits serving: 180 calories, 1 g fat, 0 g sat fat, 190 mg sodium, 42 g carbs, 6 g fiber, 2 g sugar, 4 g protein

7 Best Gluten-Free Cereal
Lil Bucks
Now 17% off

With a mission to “promote healthy diets and healthy soil in North America,” Lil Bucks is made from grain- and gluten-free, sprouted buckwheat. This crunchy cereal incorporates superfood ingredients into its imaginative and unique flavors such as Lemon Turmeric Myrtle, Matcha Cookie Crunch and Chocolate Reishi. Great as a topper for yogurt or smoothie or açai bowls, it can also be enjoyed with your milk of choice or straight out of the bag.

Per 1 oz serving: 110 calories, 4.5 g fat, 2 g sat fat, 25 mg sodium, 15 g carbs, 4 g sugar, 3 g fiber, 4 g protein

8 Best Whole Grain Cereal

Made from 100% whole grain oats, this American staple is gluten-free and contains only 2 grams of sugar per serving. One of the all-time classic breakfast brands, it continues to remain a popular grab-n-go snack for kids and busy moms.

Per 1.25 cup serving: 140 calories, 2.5 g fat, 0.5 g sat fat, 190 mg sodium, 29 g carb, 4 g fiber, 2 g added sugar, 5 g protein

9 Best Cereal for Diabetics

Powered by lentil protein and chickpea flour, this legume powerhouse contains an impressive 7 grams of fiber and 12 grams of protein to keep you fueled until your next meal. It’s also keto-friendly, grain- and gluten-free and contains 1 gram of sugar.

Per 1.25 cup serving: 150 calories, 7 g fat, 1 g sat fat, 140 mg sodium, 19 g carb, 1 g sugar, 7 g fiber, 12 g protein

10 Best High-Fiber Cereal
Nature's Path

This cereal is a crunchy, low-sugar option loaded with 10 grams of fiber per serving. Available in Cinnamon Toast and Dark Chocolate flavors, it is low fat and contains 4 grams net carbs per serving.

Per 1 cup serving: 110 calories, 2.5 g fat, 2 g sat fat, 290 mg sodium, 20 g carbs, 0 g sugar, 10 g fiber, 7 g protein

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