04/25/2017 06:00 am ET Updated Apr 26, 2017

10 Breakfast Cereals That Have A Nutritionist's Stamp Of Approval

An easy breakfast can be a healthy one, too.

Breakfast cereal sales have been on the decline, and while part of that is because millennials have not jumped on this easy breakfast option, another one is because folks are concerned about eating healthily. And cereal, because of our memories of the sugary stuff we ate as kids, does not often depict the image of good food choices. 

But at the end of the day, we still love cereal because it’s an easy, thoughtless breakfast option. There are only so many overnight oats we can eat, only so many smoothies we can blend. Some mornings, cereal is what sounds right.

And so we set out to find cereals that we could feel good about eating for breakfast. Looking at the calories, fat, fiber, protein and sugar content ― and  the ingredient list ― we consulted with Charles Mueller, associate professor of clinical nutrition at NYU, and found 10 choices that would make a healthy part of anyone’s morning routine.

Each of these cereals got the stamp of approval by Mueller, and he gave each one a grading based on how well it did in terms of ingredients, sugar content and salt. Check them out:

  • 1 Nature’s Path Qi-a! Chia, Buckwheat & Hemp Cereal
    <strong>Mueller says:&nbsp;A. Simple whole ingredients, nothing added.</strong><br><br>60g per serving<br>140 calories<br>7g
    Natures Path
    Mueller says: A. Simple whole ingredients, nothing added.

    60g per serving
    140 calories
    7g fat (.5g saturated fat)
    4g fiber
    6g protein
    0g sugar

    Ingredients: chia seeds, buckwheat groats and hemp seeds.
  • 2 Barbara’s Bakery Shredded Wheat
    <strong>Mueller says:&nbsp;A. One ingredient, nothing added!<br></strong><br>40g per serving<br>140 calories<br>1g fat<br>5g
    Mueller says: A. One ingredient, nothing added!

    40g per serving
    140 calories
    1g fat
    5g fiber
    4g protein
    0g sugar

    Ingredients: 100 percent whole wheat.
  • 3 Ezekiel 4:9 Flax Sprouted Whole Grain Cereal
    <strong>Mueller says:&nbsp;A-. Probably does not need the added sea salt.</strong><br><br>58g per serving<br>180 calories<br>
    Mueller says: A-. Probably does not need the added sea salt.

    58g per serving
    180 calories
    2.5g fat
    6g fiber
    8g protein
    0g sugar

    Ingredients: Organic Sprouted Wheat, Organic Malted Barley, Organic Flax Seeds, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Sea Salt.
  • 4 Fiber One
    <strong>Mueller says:&nbsp;B+, because of fiber.</strong><br><br>30g per serving<br>120 calories<br>1g fat<br>14g fiber<br>2g
    Fiber One
    Mueller says: B+, because of fiber.

    30g per serving
    120 calories
    1g fat
    14g fiber
    2g protein
    0g sugar

    Ingredients: Whole Grain Wheat, Corn Bran, Modified Wheat Starch, Guar Gum, Color (caramel color and annatto extract) Salt, Baking Soda, Sucralose, Natural Flavor.
  • 5 Post Grape Nuts
    <strong>Mueller says: B, because of the sugar and salt.</strong><br><br>58g per serving<br>calories 210<br>1g fat<br>7g fiber
    Mueller says: B, because of the sugar and salt.

    58g per serving
    calories 210
    1g fat
    7g fiber
    6g protein
    5g sugar

    Ingredients: whole grain wheat flour, malted barley flour, salt, dried yeast.
  • 6 Cascadian Farm Organic Hearty Morning
    <strong>Mueller says: B, because of the added sugar and salt.</strong><br><br>48g per serving<br>170 calories<br>2.5g fat (.5
    Cascadian Farm
    Mueller says: B, because of the added sugar and salt.

    48g per serving
    170 calories
    2.5g fat (.5 saturated fat)
    8g fiber
    4g protein
    8g sugar

    Ingredients: Whole Grain Wheat, Whole Grain Oats, Cane Sugar, Rice, Wheat Bran, Oat Fiber, Sunflower Oil, Honey, Sea Salt, Invert Cane Syrup, Molasses, Vanilla Extract, Annatto Extract Color, Vitamin E (mixed tocopherols) Added to Preserve Freshness.
  • 7 Cheerios
    <strong>Mueller says:&nbsp;B-, because of the added corn starch, sugar and salt.</strong><br><br>26g per serving<br>100 calor
    Mueller says: B-, because of the added corn starch, sugar and salt.

    26g per serving
    100 calories 
    2g fat (.5g saturated fat)
    3g fiber
    3g protein
    1g sugar

    Ingredients: whole grain oats, corn starch, sugar, salt, tripotassium phosphate, Vitamin E.
  • 8 Kashi Cinnamon Harvest
    <strong>Mueller says:&nbsp;B- , because it's high in added sugar.<br></strong><br>55g per serving<br>180 calories<br>1g fat<b
    Mueller says: B- , because it's high in added sugar.

    55g per serving
    180 calories
    1g fat
    5g fiber
    6g protein
    9g sugar

    Ingredients: organic whole grain wheat, organic dried cane syrup, organic cinnamon, natural cinnamon flavor. 
  • 9 Nature’s Path Millet Rice Flakes
    <strong>Mueller says: B, because there's added sugar (barley malt extract) and salt.</strong><br><br>30g per serving<br>120 c
    Natures Path
    Mueller says: B, because there's added sugar (barley malt extract) and salt.

    30g per serving
    120 calories
    3g fiber
    4g protein
    4g sugar

    Ingredients: whole oat flour, concentrated grape and/or pear juice, brown rice flour, whole millet, oat bran, barley malt extract, sea salt.
  • 10 Kashi GoLean
    <strong>Mueller says:&nbsp;B-, because it's high in added sugar and salt.</strong><br><i><br></i>58g per serving<br>180 calor
    Mueller says: B-, because it's high in added sugar and salt.

    58g per serving
    180 calories
    2g fat
    13g fiber
    12g protein
    8g sugar

    Ingredients: Kashi Seven Whole Grain Honey Puff Cereal (Hard Red Wheat, Brown Rice, Honey, Cane Syrup, Barley, Triticale, Oats, Rye, Buckwheat, Sesame Seeds), Degerminated Yellow Corn Flour, Expeller Pressed Soy Grits, Ground Degerminated Corn, Cane Syrup, Expeller Pressed Soy Protein Isolate, Oat Fiber, Wheat Bran, Expeller Pressed Soy Flour, Corn Bran, Kashi Seven Whole Grains & Sesame Flour (Whole: Oats, Hard Red Wheat, Rye, Brown Rice, Triticale, Barley, Buckwheat, Sesame Seeds), Salt, Natural Flavors, Annatto Extract Color.