Dietitian Points Out 6 Sugary Cereals, Including One With Almost Half a Day’s Added Sugar in a Cup

You may want to pause before tossing these cereals into your cart, a dietitian says.

Cereal has long been a go-to breakfast choice. It is fast, convenient, and tasty, and there are countless ways to top it, from bananas and berries to nuts and seeds. With so many brands and varieties available, it is easy to see why cereal remains a breakfast staple. Still, not every box is nutritionally equal.

We spoke with Avery Zenker, MAN, RD, a registered dietitian at CrohnsandColitisTeam (MyHealthTeam), who works with clients to support digestive health, manage chronic conditions, and address nutritional deficiencies. Zenker highlights seven cereals that may be worth a second look before your next grocery trip.

What counts as the “least nutritious breakfast cereal” can depend on a person’s health needs and diet. Even so, Zenker says some options are less in line with general nutrition guidance than others. It is always important to check both the ingredient list and the Nutrition Facts label.

“On the nutrition facts table, less nutritious cereals will be higher in sugar, saturated fat, and sodium, and lower in fiber and protein. Added sugar is the main concern when it comes to breakfast cereals, followed by refined carbohydrates. Make sure to pay attention to the serving size, since it’s common for people to consume more than the listed serving size in one sitting. A cereal could be moderate in sugar per serving, but once it’s doubled, it could be quite high. Brands can adjust the serving size, which can make some cereals look lower in sugar than others, but may actually just be a smaller serving size,” Zenker says.

Below are seven cereals Zenker says have less favorable nutrition profiles.

Kellogg’s® Honey Smacks®

Kellogg’s® Honey Smacks® are lightly puffed and crispy. The product description says the cereal contains whole grains and a honey flavor.

“Honey Smacks contain 18 grams of sugar per serving. They’re low in protein and fiber, at only 2 grams. Although the first ingredient is whole grain wheat, the next three ingredients are all sugar, in the form of sugar, glucose syrup, and honey,” Zenker says.

Golden Crisp™ Cereal

Golden Crisp™, made by Post Consumer Brands, is a sweetened puffed wheat cereal. Zenker says it contains a substantial amount of added sugar.

“A one-cup serving contains 21 grams of added sugar and zero fiber. The ingredient in the highest quantity is sugar. It contains 6 ingredients, and 3 of them are forms of sugar (sugar, corn syrup, and honey). It lacks whole food ingredients, fiber, and protein,” Zenker says.

Kellogg’s® Froot Loops® With Marshmallows

Kellogg’s® Froot Loops® With Marshmallows combine sweetened multi-grain cereal with marshmallows.

“They contain 16 grams of added sugar and only 2 grams of fiber and protein. Sugar is the second ingredient, followed by marshmallows (which contain sugar as the first 3 ingredients). They also contain artificial colors. However, they do actually contain some whole grain flours, including corn and [whole grain] oat,” Zenker says.

Marshmallow Fruity PEBBLES™

Marshmallow Fruity PEBBLES™ pair Fruity PEBBLES™ cereal with marshmallows for what the product description calls a “flavor explosion.” Zenker says the cereal is high in sugar and low in both fiber and protein.

“A one-cup serving contains 18 grams of added sugar, zero fiber, and only one gram of protein. Sugar is the second ingredient, followed by marshmallows (which, the first ingredient is sugar), then corn syrup (more sugar). They also contain a number of artificial colors,” Zenker says.

Kellogg’s® Corn Pops® Cereal

According to Kellogg’s®, Corn Pops® Cereal is a sweetened cereal made from real corn.

“A serving (1 ⅓ cup) of Corn Pops® contains 15 grams of added sugar and zero fiber. The second and third ingredients are sugar, as sugar and corn syrup,” Zenker notes.

Cap’N Crunch

Cap’N Crunch is a sweetened corn and oat cereal.

Zenker says, “Cap’N Crunch is one of the highest sugar breakfast cereals, with varieties containing 15-17 grams of added sugar per serving. Cap’N Crunch is very low in fiber and protein, and it’s primarily made with refined grains and sugar. These cereals also contain a surprisingly significant amount of sodium.”