“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.
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 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
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.
|Cereal||Brand||Serving Size||Fiber (grams)|
|Fiber One||General Mills||2/3 cup||18|
|All-Bran Buds||Kellogg’s||1/2 cup||17|
|High Fiber Original||Barbara’s||1 cup||14|
|Go-Lean||Kashi||1 1/4 cup||13|
|All-Bran Original||Kellogg’s||2/3 cup||12|
|Hearty Morning||Cascadian Farm||1 cup||10|
|Fiber One Honey Clusters||General Mills||1 cup||10|
|Almond Crunch Real Oat Bran Cereal||Health Valley||1 cup||10|
|Uncle Sam Original||Uncle Sam||3/4 cup||10|
|Raisin Bran||Post||1 1/4 cup||9|
|GoLean Crunch||Kashi||1 cup||8.1|
|Wheat ‘n Bran Spoon size||Post||1 cup||7.2|
|Raisin Bran||Great Value (Walmart)||1 cup||7|
|Fiber 7 Flakes||Health Valley||1 cup||7|
|Raisin Bran||Kellogg’s||1 cup||7|
|Cracklin’ Oat Bran||Kellogg’s||3/4 cup||7|
|Raisin Bran||Market Pantry (Target)||1 cup||7|
|Banana Nut Crunch Great Grains||Post||1 cup||7|
|Natural Granola with Oats, Honey, Raisins, & Almonds||Quaker||3/4 cup||7|
|Wheat Chex||General Mills||1 cup||6.4|
|Multi-Bran Chex||General Mills||1 cup||6.4|
|Puffins – Original||Barbara’s||1 cup||6|
|High Fiber Wheat Bran||Bob’s Red Mill||1/4 cup||6|
|10 Grain Hot Cereal||Bob’s Red Mill||1/4 cup||6|
|Oatmeal Crisp – Almond||General Mills||1 cup||6|
|Frosted Mini-Wheats||Kellogg’s||25 biscuits||6|
|Nature’s Path Organic Ancient Grains with Almonds||Kirkland Signature (Costco)||3/4 cup||6|
|Frosted Mini Spooners||Malt-O-Meal||1 cup||6|
|Frosted Shredded Wheat||Market Pantry (Target)||1 cup||6|
|Original Spoon Size Shredded Wheat||Post||1 cup||6|
|Fruit and Nut Granola||Bear Naked||1/2 cup||5|
|Honey Almond granola||Bob’s Red Mill||1/2 cup||5|
|Swiss Muesli – Original||Familia||1/2 cup||5|
|Frosted Shredded Wheat||Great Value (Walmart)||1 cup||5|
|Organic Amaranth Flakes||Health Valley||1 cup||5|
|Special K Low Fat Granola Touch of Honey||Kellogg’s||1/2 cup||5|
|Organic Flax Plus Pumpkin Flax||Nature’s Path||3/4 cup||5|
|Great Grains Crunchy Pecan||Post||3/4 cup||5|
|Oatmeal Squares – Cinnamon||Quaker||1 cup||5|
|Breadshop Blueberry ‘N Cream||Arrowhead Mills||1/2 cup||4|
|Granola Cereal – Original||Heartland||1/2 cup||4|
|Low-fat Granola Crunchy Clusters||Kellogg’s||1 pouch||4|
|Alpen Muesli Cereal||Weetabix||1/2 cup||4|
|Grape Nuts||Post||1 cup||3.1|
|Organic Oats and Honey||Cascadian Farm||2/3 cup||3|
|Organic Blue Corn Flakes||Health Valley||3/4 cup||3|
|Fruit and Nut with Raisins, Dates, & Almonds||Sunbelt Bakery||1/2 cup||3|
|Rolled Wheat Flakes||Bob’s Red Mill||1/4 cup||2.5|
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.