Are Rice Krispies good for you? Dietitian weighs in after the recipe update, plus the unexpected workout perk of a bowl

Kellogg's Rice Krispies are no longer quite the breakfast cereal many people remember.

The familiar cereal has been reformulated, with rice grains replaced by wheat and rice flour, which are more finely milled and broken down more quickly by the body.

The company said changing weather patterns have disrupted global supply chains and grain supplies, forcing it to adjust the ingredients in Rice Krispies and Coco Pops.

Experts say the change could have a major effect on the millions of people in Britain living with coeliac disease, an autoimmune condition in which the gut reacts to gluten.

Because Rice Krispies now contain wheat, they may be unsafe for people with coeliac disease and could also cause problems for those with gluten sensitivity.

Nutritionist Rhiannon Lambert has called the reformulation a disappointing missed chance to improve the nutritional value of a cereal eaten by millions. She says the fibre content remains low and the sugar level is still too high.

So, are Rice Krispies actually bad for you? And how do they stack up against other popular cereals? Nutrition experts tested seven breakfast staples.

What is in Rice Krispies, and are they healthy?

The recipe change has led to only a small shift in the ingredients list, with puffed rice grains replaced by rice flour and wheat.

Sugar, barley, malt extract and salt are added, creating the cereal's light, sweet puffs. A 30g serving contains 117 calories, 2.4g sugar, traces of salt and less than 0.5g of saturated fat.

Even so, the nutritional payoff is modest. A bowl provides just 2.1g of protein and less than 1g of fibre.

Fibre is an important nutrient found in vegetables, fruit and wholegrains, and it is linked to a lower risk of bowel cancer and heart disease.

Most people need more of it, yet only 4% of Britons reach the recommended 30g a day.

Adults are also generally advised to aim for around 20g of protein at each meal, depending on body size, to help stay satisfied.

Dietitian Nichola Ludlam-Raine says Rice Krispies, unlike cereals such as Weetabix and Bran Flakes, are not made with wholegrains, which provide fibre along with other vitamins and minerals.

'Porridge, overnight oats, low sugar granola and Weetabix are other options that offer wholegrains,' she adds.

That said, fortification means a bowl of Rice Krispies still provides vitamin D, iron, folate, vitamin B12 and niacin.

There is also one surprising upside: the cereal can provide a quick energy boost during long bouts of hard exercise.

Rice Krispie treats, which combine the cereal with sugar and condensed milk into snack bars, became popular with fitness influencers as a pre-workout snack.

Experts say a less sugary snack is preferable, but the idea has a scientific basis.

Sports nutritionists recommend foods and snacks that are high in carbohydrate but low in fat, fibre and ideally sugar before long endurance sessions such as climbing and cycling.

The International Society of Sports Nutrition recommends a light snack made mostly of carbohydrate 30 to 60 minutes before exercise.

That is because nutrients that slow digestion, such as fibre and protein, can delay the conversion of carbohydrate into glucose, leaving you feeling sluggish.

The 30g of carbohydrate in Rice Krispies is mostly starch, which is broken down into glucose. Because the rice has been processed and cooked, the starch is generally easy to digest.

How do they compare with other cereals?

Cornflakes

Per 30g bowl: 113 calories, 2.4g sugars, 0.9g fibre, 2.1g protein, <0.5g salt

Cornflakes have a very similar nutritional profile to Rice Krispies: low in filling protein and fibre, with relatively little sugar and salt.

At just over 100 calories, they are also likely to leave you hungry again not long after breakfast, says nutritionist Angela Dowden.

'Because cornflakes are made from refined maize rather than wholegrain, they contain very little fibre and modest protein,' Dowden says.

'They are nutritionally inferior to most other options.'

Weetabix

Per two biscuits: 133 calories, 1.6g sugars, 3.8g fibre, 4.1g protein, 0.2g salt

With 95% wholegrain wheat plus added vitamins and minerals, two Weetabix with protein-rich milk is hard to criticise, Dowden says.

'It's a good source of fibre and protein, and low in sugar - most of which comes from malted barley extract - and salt.'

'I'd say it is one of the most nutritious breakfast cereals and perhaps the best family all-rounder.'

Shreddies

Per 40g bowl: 146 calories, 5g sugar, 4.8g fibre, 4.3g protein, 0.3g salt

Made from more than 96% wholegrain wheat, Shreddies provides more than a third of your daily fibre and protein needs to help keep you full, Dowden says.

'The sugar content is higher than ideal - twice the amount in a bowl of Rice Krispies - but they are still a much better everyday choice than many people realise.'

Kellogg's Special K

Per 30g bowl: 118 calories, 4.5g sugar, 1.8g fibre, 2.4g protein, 0.2g salt

Special K is one of the more heavily fortified cereals, offering generous amounts of iron, vitamin D and B vitamins, Dowden says.

One bowl contains twice as much folic acid and iron as the same amount of Rice Krispies, which is especially helpful for women and girls who are more likely to be deficient.

'But the fibre content is on the lower side - about half that of some other cereals - and the sugar level, at more than a teaspoon and nearly twice that of Rice Krispies, is higher than ideal,' Dowden adds.

Bitesized Shredded Wheat

Per 40g bowl: 145 calories, 0.3g sugar, 5.7g fibre, 5g protein, 0.02g salt

If simplicity is what you want, Shredded Wheat is hard to beat. Made entirely from wholegrain wheat, it is naturally high in fibre and protein while containing virtually no sugar or salt.

'The only downside is that it is not fortified, so you miss out on some useful added vitamins and minerals, although some are naturally present in the wholegrain,' says Dowden. 'With milk and some berries, it is a healthy start to the day.'

Frosties

Per 30g bowl: 113 calories, 11g sugar, 0.6g fibre, 1.4g protein, 0.25g salt

Experts conclude that Frosties are less healthy than Rice Krispies. Not only do they contain around three teaspoons of sugar in a small bowl, but they also have less protein and almost half the fibre.

'Most of us will be able to feel the sugar hitting our teeth after the first few mouthfuls,' Dowden says. 'The fibre and protein are unlikely to be enough to balance blood sugar levels, leaving you hungry by mid-morning.'

Cheerios

Per 30g bowl: 113 calories, 5.3g sugar, 2.9g fibre, 3g protein, 0.2g salt

The experts say this multigrain cereal sits somewhere in the middle when it comes to healthier breakfast choices.

It contains more than twice the sugar of Rice Krispies, but also considerably more protein and fibre to help keep you full.

'Cheerios are a good place to start when switching up your breakfast cereal,' says nutritionist Rhiannon Lambert.