The Ultimate List of Cereals that are High in Fiber

“The Ultimate List of Cereals that are High in Fiber” was written by Amy Puccini. Edited/reviewed by Katie Dodd, MS, RDN, CSG, LD, FAND. Amy is a dietetic intern at Oregon Health Sciences University.

Looking to add more fiber to your diet? Check out our ultimate list of cereals that are high in fiber to get you inspired. We have included nearly 50 high fiber cereals in our list. You’re bound to find some you love.

Why Cereals That Are High In Fiber?

There is no easier way to start your day than with a big bowl of cereal. Whether you’re a broke college student, a successful lawyer, or a busy stay-at-home parent, cereal is sure to be a quick, cheap, and easy crowd-pleaser.

But what if our cereal could do more than just satisfy our tastebuds?

Cereals that are high in dietary fiber can do wonders for our health like regulating our bowel movements and lowering our cholesterol.

Most adults should aim to consume between 25 and 38 grams of fiber per day.

If you tried a high fiber cereal in the past and noticed an increase in gas, bloating, or cramping you may be eating too much fiber too quickly. Check out this article for more information: Too Much Fiber or Too Little? Recognizing the Signs

Ways to Eat High Fiber Cereal

The most obvious way to eat cereal is in a bowl with some milk, of course! But we wanted to list some other ways that you can incorporate high fiber cereals into your diet.

How to Use High Fiber Cereal:

  • In a Bowl: Add cereal to a bowl with milk and enjoy
  • Parfait: Layer high fiber cereal with yogurt and fruit
  • Trail Mix: Add high fiber cereal to a bag with nuts, dried fruit, seeds, and chocolate
  • Casserole: Top your savory casseroles with crushed high fiber cerals for a fiber boost
  • Smoothies: Add in high fiber cereals to your blender for a high fiber smoothie
  • High Fiber Bites: Roll high fiber cereal, peanut butter, nuts, and dried fruit into balls

Use your own creativity in adding high fiber cereals to your diet. The sky is the limit.

Ways to Eat High Fiber Cereal- parfait, trail mix, smoothie, and in a bowl

Choosing Your Milk for Cereal

With so many alternatives out there, it’s hard to know which choice is best for our health. Let’s review some of the options so you can make the best pick for you!

Cow’s Milk

Cow’s milk is the traditional go-to for a bowl of cereal. While dairy has gotten a bad rap over the past few years but unless you are lactose intolerant, I assure you that cow’s milk is perfectly safe and healthy!

In fact, just one serving of milk contains 13 essential nutrients your body needs, including:

  • Calcium – 25% DV
  • Vitamin D – 15% DV
  • Protein – 16% DV
  • Vitamin A – 15% DV
  • Vitamin B12 – 50% DV
  • Phosphorus – 20% DV
  • Riboflavin – 30% DV
  • Niacin – 15% DV
  • Pantothenic Acid – 20% DV
  • Zinc – 10% DV
  • Selenium – 10% DV
  • Iodine – 60% DV
  • Potassium – 10% DRI

DV stands for Daily Value, DRI stands for daily recommended intake. Both values are based on the FDA’s Daily Value recommendations.

Non-dairy or Plant-based Milk

Although the following items are typically used as an alternative to cow’s milk, they aren’t technically milk. These milk alternatives do not have the same nutrition profile as cow’s milk. Look for alternatives that add calcium and vitamin D if possible.

Plant-based milk alternatives include:

  • Soy milk
  • Almond milk
  • Coconut milk
  • Oat milk
  • Rice milk
  • Hemp milk

These products can vary in price and nutritional content so it’s important to read the labels before purchasing. Luckily, many of these items are fortified with nutrients to better resemble the nutritional content of cow’s milk.

Fun fact: A product can either be fortified or enriched. If it is enriched, that means a nutrient was added back in that was originally removed during processing. If a product is fortified, that means a nutrient was introduced to an item it wouldn’t normally be found in.

As a general rule of thumb, look for unsweetened versions of plant-based milk alternatives with 20% or more of calcium per serving. You’ll have a difficult time matching the protein content of cow’s milk so keep that in mind as you decide which milk is best for you and your family.

The Ultimate List of Cereals That Are High in Fiber

The Ultimate List of Cereals that are High in Fiber

Without further ado, here is our ultimate list of cereals that are high in fiber. We have found 49 tasty high fiber cereals. And have listed them in order from highest in fiber to lowest in fiber. Be mindful that serving sizes vary based on the type of cereal.

CerealBrandServing SizeFiber (grams)
Fiber OneGeneral Mills2/3 cup18
All-Bran BudsKellogg’s1/2 cup17
High Fiber OriginalBarbara’s1 cup14
Go-LeanKashi1 1/4 cup13
All-Bran OriginalKellogg’s2/3 cup12
Hearty MorningCascadian Farm1 cup10
Fiber One Honey ClustersGeneral Mills1 cup10
Almond Crunch Real Oat Bran CerealHealth Valley1 cup10
Uncle Sam OriginalUncle Sam3/4 cup10
Raisin BranPost1 1/4 cup9
GoLean CrunchKashi1 cup8.1
Wheat ‘n Bran Spoon sizePost1 cup7.2
Raisin BranGreat Value (Walmart)1 cup7
Fiber 7 FlakesHealth Valley1 cup7
Raisin BranKellogg’s1 cup7
Cracklin’ Oat BranKellogg’s3/4 cup7
Raisin BranMarket Pantry (Target)1 cup7
Banana Nut Crunch Great GrainsPost1 cup7
Natural Granola with Oats, Honey, Raisins, & AlmondsQuaker3/4 cup7
Wheat ChexGeneral Mills1 cup6.4
Multi-Bran ChexGeneral Mills1 cup6.4
Puffins – OriginalBarbara’s1 cup6
High Fiber Wheat BranBob’s Red Mill1/4 cup6
10 Grain Hot CerealBob’s Red Mill1/4 cup6
Oatmeal Crisp – AlmondGeneral Mills1 cup6
Frosted Mini-WheatsKellogg’s25 biscuits6
Nature’s Path Organic Ancient Grains with AlmondsKirkland Signature (Costco)3/4 cup6
Frosted Mini SpoonersMalt-O-Meal1 cup6
Frosted Shredded WheatMarket Pantry (Target)1 cup6
Original Spoon Size Shredded WheatPost1 cup6
Fruit and Nut GranolaBear Naked1/2 cup5
Honey Almond granolaBob’s Red Mill1/2 cup5
Swiss Muesli – OriginalFamilia1/2 cup5
Frosted Shredded WheatGreat Value (Walmart)1 cup5
Organic Amaranth FlakesHealth Valley1 cup5
Special K Low Fat Granola Touch of HoneyKellogg’s1/2 cup5
MueslixKellogg’s1 cup5
Organic Flax Plus Pumpkin FlaxNature’s Path3/4 cup5
Great Grains Crunchy PecanPost3/4 cup5
Oatmeal Squares – CinnamonQuaker1 cup5
Breadshop Blueberry ‘N CreamArrowhead Mills1/2 cup4
Granola Cereal – OriginalHeartland1/2 cup4
Low-fat Granola Crunchy ClustersKellogg’s1 pouch4
Alpen Muesli CerealWeetabix1/2 cup4
Grape NutsPost1 cup3.1
Organic Oats and HoneyCascadian Farm2/3 cup3
Organic Blue Corn FlakesHealth Valley3/4 cup3
Fruit and Nut with Raisins, Dates, & AlmondsSunbelt Bakery1/2 cup3
Rolled Wheat FlakesBob’s Red Mill1/4 cup2.5

Cereals High in Fiber: Our Top 5 Picks

As you can see there are many kinds of cereal high in fiber to choose from. You’ll be sure to have your favorites, but we also wanted to share ours! Here are our top 5 picks for cereals with high fiber.

*This section includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Fiber One, General Mills

Coming in at our number one spot is Fiber One (Original Bran) by General Mills. Not only did this cereal outrank the rest in terms of fiber (18 grams per serving) it also has ZERO sugar making it an excellent choice for a high fiber breakfast cereal.

All-Bran Buds, Kellogg’s

A close runner-up to our number one spot is the All-Bran Buds by Kellogg’s. This smaller serving still packs a punch with 17 grams of fiber making it a great choice to mix with yogurt or take on the go. However, it should be noted that it has about 12 grams of sugar per serving.

Wheat N’ Bran – Spoon Size, Post

If shredded wheat is your jam, look no further than Wheat N’ Bran by Post! Another zero-sugar cereal with a whopping 9 grams of fiber to start your day off on the right foot.  

Fiber One Honey Clusters, General Mills

Calling granola a “cereal” may be controversial for some, but I just love the crunchy texture and almost endless flavor combinations granola can offer. Whether you eat it dry, with a splash of milk, or sprinkled on your favorite yogurt, this particular granola is also low in sugar at only 6 grams.

Grape-Nuts – The Original, Post

Leaving Grape-Nuts off this list almost feels wrong so we are wrapping up our recommendations with this widely loved breakfast cereal.  Although the serving size here is only 1/2 cup, it’s pretty easy to put away a full cups’ worth in one sitting. Just one cup of Grape-Nuts provides 14 grams of fiber, more than half of your daily recommended goal!

Summary: Cereals That Are High in Fiber 

Getting more fiber in your diet can be hard. Adding cereals that are high in fiber can help.

We hope this ultimate list of cereals that are high in fiber can help you find easy ways to get more fiber into your diet.

If you need more high fiber food ideas, be sure to check out our FREE High Fiber Snacks handout. And our High Fiber Foods SERIES includes a list of high fiber foods, grocery list for easy shopping, and meal planner to help you get started.

High Fiber Foods Series

4 thoughts on “The Ultimate List of Cereals that are High in Fiber”

  1. Is there anyway I could print this off to show my PA, I don’t believe on giving pills for things like high cholestrol that have side effects when it can be controlled by a healthy diet
    That why I’m researching..this clinic is in a lake area where most of the people are retired. If not, I understand…I’ll just print off this list and any other that pertains to me.. thank you so much for this valuable list.. I had already started on adding more fiber to my diet, but had no idea that there were 2 kinds of fiber as I’m sure most seniors my age don’t. Sad to say some places treat seniors by med’s and give out no info on how to lower cholestrol..

    1. I don’t have this one saved as a PDF for easy printing, but feel free to copy and paste it to a Word doc for easier printing (if you could add The Geriatric Dietitian website at the bottom, that would be great). Thank you for sharing !

  2. Watch serving size listed in comparison, Fiber1 is different from the box ( 2/3 compared to 1/2 Cup).
    This might mislead people not paying attention.

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