Skip to content

Cereal, the Breakfast of Champions or Not?

According to the Static Brain Research Institute annual cereal sales are well over $7.7 Billion dollars. The love for cereal stems from a convenience factor. Our lives are busy and it is a quick option in the morning but are we better off skipping the cereal based on the lack of nutritional value it provides. Let’s breakdown the Top 10 cereals consumed in the United States according to a Chicago-based research firm:

Top Cereal Brand  Sugar(grams) Calories/ServingKcal/? Carbs(grams) Protein 
Honey Nut Cheerios 9g 105 kcal in ¾ cup 22g 2g
Frosted Flakes 15g 155 kcal in 1 cup 37g 2g
Honey Bunches of Oats 13g 247 kcal in .67 cup 43g 5g
Cheerios 1g 110 kcal in 1 cup 22g 3g
Cinnamon Toast Crunch 10g 130 kcal in ¾ cup 24g 1g
Frosted Mini Wheats 12g 205 kcal in 24 biscuits 50g 5g
Lucky Charms 13 g 120 kcal in 1 cup 25g 2g
Fruit Loops 12g 109 kcal in 1 cup 26g 2g
Raisin Bran 17g 165 kcal in 1 cup 41g 3g
Rice Krispies 3g 110 kcal in 1 cup 25g 2g


At first glance you may think that the above stats are harmless because most of us focus on keeping our calorie consumption low but there are a couple of things that we must further inspect. First of all the serving size is much smaller than the average serving size which can be 3 times the servings listed above.  Secondly, we completely dismiss the grams of sugar and carbs consumed on a daily basis which I set a personal goal of consumption of only 25 grams of sugar daily. This amount of sugar spread throughout the day prevents spikes of glucose and exhaustion of the pancreas secreting insulin, preventing insulin resistance, the precursor to many diseases such as diabetes.  Currently diabetes plagues 1 in 11 Americans and it is estimated that 1 in 3 are pre-diabetic.

In addition, we are pumping our kiddos with sugar prior to dropping them off at school. How do you expect them to sit still when they have a spike of energy to blow off? A great alternative is a balance of lean protein, good carbohydrates (fruits and veggies) and good fats. A quick example could be Greek yogurt, fresh berries, and sliced almonds. Breakfast is the most important meal of the day. Let’s work together to start our day off with nourishing our body and brain properly.

Add Your Comment (Get a Gravatar)

Your Name


Your email address will not be published. Required fields are marked *.