A study found that the sugar, sodium, and fat content of cereals marketed to children have increased overall in recent years

Cereals Are Getting Less Healthy. Here's How to Choose the Best One Here's what to know about the research, as well as what to keep in mind when searching for a healthy cereal option

A study found that the sugar, sodium, and fat content of cereals marketed to children have increased overall in recent years

American breakfast cereals have become less healthy, but some can still offer nutritional value.
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New research found that cereals marketed to children have gotten less healthy in recent years.
Sodium, fat, and sugar increased, while certain key nutrients decreased.
It is possible, however, to find cereals that support—and don't detract—from health.

Given consumer demand for healthier foods, you might expect that breakfast cereals would have gotten more nutritious in the last several years—but new research reveals that’s not the case.

A study published in JAMA Network Open in May analyzed 1,200 children’s cereal products launched between 2010 to 2023, finding that troubling nutrients like sodium, fat, and sugar increased, while fiber and protein levels decreased.

According to Josiemer Mattei, PhD, MPH, an associate professor of nutrition at Harvard University who was not affiliated with the study, these findings add to existing concerns about the nutritional value of children’s cereals—especially their sugar content. “Although the study showed that the increase in added sugars was modest, the added sugar content in ready-to-eat breakfast cereals tends to be high to begin with,” she told Health.

Here’s a closer look at the new research—plus, how to make the healthiest cereal choice for you and your family.

How Unhealthy Are New Cereals, Really?

If you were a kid in the United States, there’s a good chance you ate your fair share of cereal. The Centers for Disease Control and Prevention reports that ready-to-eat cereal is one of the most frequently consumed breakfast foods for children aged 2 to 19, with about 27% of children eating it on any given day. Children in all age groups consume cereals high in sugar, defined as greater than 21.2 grams of sugar per 100 grams of cereal.

With this in mind, researchers from the University of Kentucky set out to analyze the nutrient content of cereals brought to market for kids over a roughly 14-year period. Using data from a comprehensive database that tracks new food product launches, they identified detailed nutrition information on cereals released between January 2010 and December 2023, focusing on those marketed directly to children aged 5 to 12.

From there, the researchers used statistical analysis to determine overall nutrition trends. The results weren’t favorable for health, showing that, overall:

Unhealthy ingredients increased. Fat content in cereals increased by 33.6%, sodium content rose by 32.1%, and sugar content shot up by 10.9%
Some key nutrients decreased. Though protein fluctuated throughout the 14 years, it ultimately fell from an average of 1.97 grams per serving to 1.69 grams per serving. Dietary fiber held steady before 2021, then decreased from 3.82 grams per serving to 2.94 grams by 2023. Total carbohydrates also increased only very slightly (from 27.32 grams per serving in 2010 to 28.45 grams per serving in 2023).

The researchers analyzed 1,200 cereals, but the study didn’t call out any products as being worse choices than others. “Our primary goal is to provide a broad view of market trends to inform public welfare and encourage discussion, not to endorse or critique specific companies,” study author Shuoli Zhao, PhD, an assistant professor of agricultural economics at the University of Kentucky, told Health.

The Problem With More Sodium and Sugar

The average American child consumes far more than recommended amounts of sugar, increasing the risk of childhood obesity, tooth decay, heart disease, high cholesterol, high blood pressure, type 2 diabetes, and fatty liver disease, among other health concerns.

Increases in sodium and decreases in fiber could also have worrisome effects on heart and gut health, according to Mattei. The American Heart Association notes that elevated sodium contributes to increased risk of high blood pressure in children. Low fiber intake, on the other hand, has been associated with health problems like constipation, obesity, and type 2 diabetes.

What to Look For in a Cereal

Fortunately, not all ready-to-eat cereals are created equal. It’s possible to choose options that support, rather than detract from, your health. “Cereals can be a good source of vitamins and minerals (especially B vitamins), as most of them are fortified,” Mattei noted. In fact, research shows that people who regularly eat breakfast cereal are less likely to have lower-than-recommended intakes of thiamin, riboflavin, niacin, folate, vitamin C, calcium, magnesium, iron, zinc, and fiber.

According to family dietitian Qianzhi Jiang, PhD, RDN, LDN, owner of The Nutrition Changer and an adjunct professor at Framingham State University, finding a healthy cereal is largely a matter of label reading. “In most cases, the recommendations are very similar for both adults and children,” she told Health. “Both groups should focus on products that are made with whole grains and minimal amounts of added sugar and sodium.”

Specifically, Mattei recommended keeping total sugar intake to about 5 to 9 teaspoons (or 20–36 grams) per day, per the American Heart Association’s guidelines. As for fiber, she recommended choosing cereals that provide at least 20 to 25% of the Daily Value.

One of Jiang’s favorite healthier choices is Original Cheerios. “They’re made with 100% whole grain oats and only have 1 gram of added sugar per serving,” she said. Or look for a store-brand alternative, such as Original Wegmans Toasted Oats, she suggested.

Takeaway

Choosing a breakfast cereal for yourself (or feeding it to your child) doesn’t have to mean sabotaging your health. Besides the selection guidelines above, Jiang added that what you pair with cereal also affects its nutritional value. Adding milk, for example, supplies protein (8 grams per cup) and calcium, potassium, and phosphorus. “You could also add toppings like fresh or dried fruit, nuts and seeds, roasted chickpeas, or edamame for extra protein and fiber,” she said.

Before you prepare your morning bowl, just remember to turn the cereal box around. There, you’ll find the most critical information about its healthfulness. “While certain breakfast cereals can be part of a healthy diet, it's vital to look beyond front-of-pack marketing claims and check the nutrition facts panel,” Zhao said.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall

Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more Read more: