Why Breakfast Cereal Can—and Should—Be Part of a Healthy Diet

CEREAL HAS TAKEN a beating from wellness influencers recently, often being dismissed as nothing more than a bowl of empty calories or an ultra-processed villain.

Clara Nosek, R.D. , says forget all that. "The criticisms of cereal from wellness influencers are often just recycled mis/disinformation . To me, nutrition content that's mostly food fear mongering and chemophobic is lazy and overly simplistic," Clara points out that while these critiques sometimes acknowledge real issues within our food systems, they often ignore the nuances of accessibility, socioeconomic factors, and the benefits of fortification.

Before tossing out all your boxes, let's look at what cereal actually brings to the table—and why it still holds a valuable place in a balanced diet.

The Nutritional Value of Cereal

First, there's fortification.

One of the often-overlooked benefits of ready-to-eat cereals is their fortification with essential vitamins and minerals. Many cereals are enriched with nutrients such as iron , folate, and B vitamins , which are critical, especially for individuals who might not have access to a varied diet. This is especially important when considering populations that may rely on cereal as a significant part of their daily nutrition. Cereals are also a convenient way to ensure children get vital nutrients that support growth and development.

Then there's fiber .

The role of fiber in a balanced diet cannot be overstated, not to mention that research has consistently shown its positive benefits for overall gut health. Whole-grain cereals are an excellent source of fiber, which is essential for digestive health and can help maintain stable blood sugar levels. Compared to other breakfast options, cereals often provide a more reliable source of fiber, particularly when fortified. The high fiber content not only aids digestion but also contributes to satiety, which helps control hunger throughout the day.

How to Make Cereal Even Better for You

While there's nothing wrong with a plain bowl, if you have a the time and ingredients to boost its nutrition, here's how.

Up the Protein

While cereal is typically rich in carbohydrates, it often lacks sufficient protein . So try topping your cereal with pumpkin seeds, nuts, or a high-protein milk like a Core Power Vanilla (my favorite)—all of which can significantly boost the protein content.

A cereal like Kashi Go, which already contains 11 grams of protein, can be paired with these additions to create a breakfast that delivers 30 to 35 grams of protein —an excellent start for anyone looking to maximize muscle maintenance and growth and something that I preach to athlete clients of mine consistently.

Add Healthy Fats and Fiber

Adding seeds such as chia or flax, along with nuts like almonds or walnuts, can increase the fiber content and provide beneficial fats. These additions make your cereal more satisfying and keep you fuller longer, supporting a balanced diet.

Make it a Complete Meal

For those on the go, enhancing cereal into a complete and satisfying meal can be as simple as pairing it with a protein source and some fruit. Whether adding a side of hard-boiled eggs, a piece of whole-grain toast with nut butter, or mixing in a handful of berries, these additions round out the meal, ensuring you get balanced macronutrients.

My 5 Favorite Cereals

(In no particular order.)

Fruity Pebbles This cereal is pure nostalgia for me. Growing up, it was a rare treat that reminded me of childhood and family. I still enjoy it occasionally, occasionally adding bananas or strawberries with high-protein milk to boost its nutritional profile.

Kashi Go Its 11 grams of protein and 13 grams of fiber is a go-to for a balanced breakfast. Adding fruit and seeds can quickly bring this cereal into the 25-30 gram protein range.

Berry Berry Kix Though it's not as common today, this cereal was my first taste of independence as a child. It may not have been rich in protein or fiber, but it was a staple during my early school years.

Life A favorite of my dad's, Life offers a solid nutritional base that I often enhance with seeds, fruit, and a splash of protein-rich milk to keep it balanced.

Magic Spoon A newer addition to my cereal repertoire, Magic Spoon combines childhood flavors with adult nutrition goals—14 grams of protein and low in sugar. Perfect for those looking to snatch nostalgia with a protein boost.