Start Your Day Right: Discover 22 High-Fiber Cereals

Curious about the best high-fiber cereals? I’ve compiled a list of 22 top cereals high in dietary fiber, offering a wide variety to suit different tastes and preferences.

Let me introduce myself. I’m Jenn, a registered dietitian nutritionist. My goal is to help busy families prioritize their health and find balance without sacrificing budget, flavor, or time.

Anyone who works with me or knows me knows I am a big fan of fiber and always encourage people to add more to their diet (especially when 95% of Americans are not getting enough). 

In the blog, you’ll discover how effortlessly you can incorporate high-fiber cereals into your daily routine, the benefits of high-fiber cereal, what to look for in high-fiber cereal, and the best cereals with high dietary fiber.

Let’s dive in and explore these high-fiber cereals together! I’d love to hear about your favorite high-fiber cereals, so feel free to share them in the comments below.

_{This post contains affiliate links}

What are the benefits of cereals high in dietary fiber

Gut health is a popular topic in the wellness world. Fiber is food for good bacteria in the gut. Those good bacteria play an important role in our immune, digestive, and brain health. 

Fiber also helps reduce blood sugar spikes after eating a high-carbohydrate meal. It digests slower, which slows the absorption of carbohydrates. 

Adding fiber to your and your family’s diet reduces the risk of constipation. Fiber absorbs water and adds bulk to the stool, helping speed up the movement of the stool and making it easier to pass through the digestive tract.

What to look for when choosing a cereal high in dietary fiber

When looking at the fiber content in a cereal, it needs to meet at least 20% of your recommended needs in a single serving. 

Women need 25 grams of fiber per day, meaning that to be considered high-fiber, the cereal would need at least 5 grams per serving.

Men need 38 grams of fiber per serving, so the cereal would need at least 7.5 grams. 

Another guideline for anyone two years or older is to get 14 grams of fiber for every 1000 calories in the daily diet. If you are eating around 2000 calories a day, you should consume 28 grams of fiber daily. The cereal you choose would need between 5 and 6 grams of fiber to be considered “high fiber.” 

The current fiber recommendation for a 12-23 month-old child is 19 grams of fiber per day. A high-fiber cereal would be around 4 grams of fiber per serving. 

22 Best Cereals High in Dietary Fiber from a Dietitian 

Kashi Go Peanut Butter Crunch Cereal

Kashi Go Peanut Butter Crunch cereal packs 8 grams of fiber and 10 grams of protein into each serving. Each bite has layers of creamy peanut butter in each granola and puffed grain cluster. However, it’s important to note that this cereal also contains 9 grams of added sugar.   

Nutrition Information:

• Serving Size: ¾ cup
• Fiber: 8 grams
• Calories: 220
• Fat: 9 grams
• Carbohydrates: 31 grams
• Added Sugar: 9 grams
• Protein: 10 grams

Nature’s Path Heritage Flakes Breakfast Cereal

Nature’s Path Heritage Flakes cereal has 7 grams of fiber and 5 grams of protein in each 1-cup serving. The crunchy flakes are made with Khorasan wheat, quinoa, millet, spelt, oats, and barley to give each bite a rich nutty flavor. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 7 grams
• Calories: 160
• Fat: 1.5 grams
• Carbohydrates: 31 grams
• Protein: 5 grams
• Added Sugar: 5 grams

Cascadian Farm No Added Sugar Vanilla Crisp Cereal 

Each 1¼ cup serving of Cascadian Farm No Added Sugar Vanilla Crisp Cereal contains 5 grams of fiber and 5 grams of protein with no added sugar. Any sweetness you taste comes from date powder; each bite has a pleasant natural vanilla flavor. 

Nutrition Information:

• Serving Size: 1 ¼ cup
• Fiber: 5 grams
• Calories: 250
• Fat: 8 grams
• Carbohydrates: 43 grams
• Added Sugar: 0 grams
• Protein: 5 grams

Kashi Go Chocolate Crunch Cereal

Kashi Go Chocolate Crunch cereal packs 9 grams of fiber and 10 grams of protein into each serving. Fairtrade semisweet chocolate is combined with crunchy clusters of whole grains.

Nutrition Information:

• Serving Size: ¾ cup
• Fiber: 9 grams
• Calories: 200
• Fat: 7 grams
• Carbohydrates: 32 grams
• Added Sugar: 9 grams
• Protein: 10 grams

Fiber One Original Bran Breakfast Cereal

Fiber One Original Bran Breakfast Cereal packs an impressive 18 grams of fiber into each ⅔ cup serving. 

While there is no added sugar, Fiber One Original Bran is sweetened with sucralose. This artificial sweetener is considered safe in moderation and is mostly not absorbed by the body. 

Some people choose to avoid these sweeteners despite being considered safe in moderation. If you’re one of them, consider other high-fiber cereals sweetened with natural ingredients like fruit or honey. 

Nutrition Information:

• Serving Size: ⅔ cup
• Fiber: 18 grams
• Calories: 90
• Fat: 1 grams
• Carbohydrates: 33 grams
• Added Sugar: 0 grams
• Protein: 3 grams

Kashi Cinnamon Harvest Cereal

Kashi Cinnamon Harvest Whole Wheat Biscuits cereal contains 7 grams of fiber and 7 grams of protein per serving. Each serving has 100% of the recommended daily amount of whole grains. The hearty, entire-grain biscuits are topped with cinnamon in each bite. 

Nutrition Information:

• Serving Size: 31 biscuits
• Fiber: 7 grams
• Calories: 200
• Fat: 1 grams
• Carbohydrates: 48 grams
• Added Sugar: 9 grams
• Protein: 7 grams

Cascadian Farm No Added Sugar Mixed Berry Cereal

Each 1 ¼ cup serving of Cascadian Farm No Added Sugar Mixed Berry Cereal contains 6 grams of fiber and 5 grams of fiber with 32 grams of whole grains. The cereal is sweetened with date powder and has dried blueberries and strawberries in every bite. 

Nutrition Information:

• Serving Size: 1 ¼ cup
• Fiber: 6 grams
• Calories: 270
• Fat: 8 grams
• Carbohydrates: 44 grams
• Added Sugar: 0 grams
• Protein: 5 grams

Grape-Nuts Breakfast Cereal

Grape-Nuts Breakfast Cereal contains 7 grams of fiber and 6 grams of protein per ½ cup serving with no added sugar. The crunch texture is a perfect addition to yogurt or cereal. 

Nutrition Information:

• Serving Size: ½ cup
• Fiber: 7 grams
• Calories: 200
• Fat: 1 grams
• Carbohydrates: 47 grams
• Added Sugar: 0 grams
• Protein: 6 grams

Cascadian Farm Raisin Bran

Each 1 ¼ cup of Cascadian Farm Raisin Bran contains 7 grams of fiber and 5 grams of protein.  Each bite contains whole wheat bran flakes and plump raisins. 

Nutrition Information:

• Serving Size: 1 ¼ cup
• Fiber: 7 grams
• Calories: 210
• Fat: 1 grams
• Carbohydrates: 51 grams
• Added Sugar: 7 grams
• Protein: 5 grams

Chex Wheat Breakfast Cereal

Chex Wheat Breakfast Cereal contains 8 grams of fiber and 6 grams of protein per one-cup serving. It is a classic cereal that contains 52 grams of whole grain per serving and is versatile. You can eat it as cereal, make trail mix, or even make a healthier version of puppy chow. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 8 grams
• Calories: 210
• Fat: 1 grams
• Carbohydrates: 51 grams
• Added Sugar: 6 grams
• Protein: 6 grams

Nature’s Path Organic Cereal Pumpkin Raisin Crunch Flax Plus

Each 1-cup serving of Nature’s Path Organic Cereal Pumpkin Raisin Crunch Flax Plus cereal contains 8 grams of fiber and 6 grams of protein. Another benefit of this cereal is the 0.5 grams of ALA omega-3 fatty acids per serving, about 31% of the recommended 1.1-1.6 grams per day that the National Institutes of Health suggests. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 8 grams
• Calories: 230
• Fat: 5 grams
• Carbohydrates: 44 grams
• Added Sugar: 7 grams
• Protein: 6 grams

Kashi Berry Fruitful Cereal

Kashi Berry Fruitful Cereal contains 6 grams of fiber and 7 grams of protein per 32 biscuits. Each bit includes a sweet blend of berries inside toasty wheat biscuits. 

Nutrition Information:

• Serving Size: 32 biscuits
• Fiber: 6 grams
• Calories: 200
• Fat: 1 grams
• Carbohydrates: 47 grams
• Added Sugar: 8 grams
• Protein: 7 grams

Fiber One Honey Clusters Cereal

Each 1-cup serving of Fiber One Honey Clusters Cereal contains 10 grams of fiber and 4 grams of protein. Each bite has sweetened flakes and oat honey clusters. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 10 grams
• Calories: 170
• Fat: 2 grams
• Carbohydrates: 45 grams
• Added Sugar: 8 grams
• Protein: 4 grams

Cascadian Farm Organic Hearty Morning Fiber Cereal

Cascadian Farm Organic Hearty Morning Fiber cereal packs 10 grams of fiber and 6 grams of protein into each 1-cup serving. Each bite contains whole wheat flakes, granola clusters, and crunch bran strands. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 10 grams
• Calories: 220
• Fat: 3.5 grams
• Carbohydrates: 51 grams
• Added Sugar: 10 grams
• Protein: 6 grams

Great Grains Banana Nut Crunch Breakfast Cereal

Great Grains Banana Nut Crunch Breakfast Cereal provides 5 grams of fiber and 6 grams of protein per 1-cup serving. Each bite contains banana clusters, flakes, almonds and walnuts. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 5 grams
• Calories: 230
• Fat: 4.5 grams
• Carbohydrates: 45 grams
• Added Sugar: 9 grams
• Protein: 6 grams

Kashi Honey Toasted Oat Cereal

Kashi Honey Toasted Oat Cereal contains 6 grams of fiber and 4 grams of protein per 1 cup serving. It is a higher-fiber and lower-added-sugar alternative to Honey Nut Cheerios. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 6 grams
• Calories: 150
• Fat: 2 grams
• Carbohydrates: 35 grams
• Added Sugar: 7 grams
• Protein: 4 grams

Kellogg’s Raisin Bran Breakfast Cereal

Kellogg’s Raisin Bran Cereal is a classic cereal that contains 7 grams of fiber and 5 grams of protein. Each bite includes raisins and wheat bran flakes. This cereal is also a good source of 8 vitamins and minerals. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 7 grams
• Calories: 190
• Fat: 1.5 grams
• Carbohydrates: 47 grams
• Added Sugar: 9 grams
• Protein: 5 grams

Cheerios Hearty Nut Medley Maple Cinnamon 

Each 1-cup serving of Cheerios Hearty Nut Medley Maple Cinnamon contains 6 grams of fiber and 6 grams of protein. Each maple cinnamon-flavored bite also contains almonds and pumpkin seeds. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 6 grams
• Calories: 210
• Fat: 6 grams
• Carbohydrates: 39 grams
• Added Sugar: 9 grams
• Protein: 6 grams

Kashi GoPlay Honey Almond Flax Crunch Cereal

Kashi GoPlay Honey Almond Flax Crunch Cereal has 8 grams of fiber and 9 grams of protein per ¾ cup serving. Each crunch multigrain cluster has a touch of sweet honey, almonds, whole flax seeds, and oats. 

Nutrition Information:

• Serving Size: ¾ cup
• Fiber: 8 grams
• Calories: 200
• Fat: 5 grams
• Carbohydrates: 35 grams
• Added Sugar: 10 grams
• Protein: 9 grams

Nature’s Path Organic Maple Pecan Crunch Cereal

Each one-cup serving of Nature’s Path Organic Maple Pecan Crunch Cereal contains 6 grams of fiber and 6 grams of protein. Each bite contains whole wheat and flax flakes, toasted granola clusters, and pecans flavored with maple syrup. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 6 grams
• Calories: 230 
• Fat: 7 grams
• Carbohydrates: 39 grams
• Added Sugar: 10 grams
• Protein: 6 grams

Cascadian Farm Organic Cinnamon Oat Clusters Breakfast Cereal

Each one-cup serving of Cascadian Farm Organic Cinnamon Oat Clusters cereal contains 5 grams of fiber and 4 grams of protein. It also contains 12 grams of added sugar, which is a little high if you’re cautious about added sugar. 

Nutrition Information:

• Serving Size: 1 cup
• Fiber: 5 grams
• Calories: 220
• Fat: 4.5 grams
• Carbohydrates: 42 grams
• Added Sugar: 12 grams
• Protein: 4 grams

Kellogg’s Original Frosted Mini-Wheats Breakfast Cereal

Kellogg’s Original Frosted Mini-Wheats Breakfast Cereal is a classic breakfast cereal that contains 6 grams of fiber and 5 grams of protein. Once again, this cereal contains 12 grams of added sugar, which is a little high but still a good fiber option if you’re a big fan of this cereal. 

Nutrition Information:

• Serving Size: 25 biscuits
• Fiber: 6 grams
• Calories: 210
• Fat: 1.5 grams
• Carbohydrates: 51 grams
• Added Sugar: 12 grams
• Protein: 5 grams

Final Thoughts

Incorporating high-fiber cereals into your diet is a simple yet impactful way to boost your overall health. The wide variety of cereals listed in this article provides numerous options to suit different tastes and nutritional needs, making it easier than ever to integrate more fiber into your daily routine.

Adding fiber-rich cereals to your breakfast can support gut health, stabilize blood sugar levels, and promote digestive regularity. By choosing cereals that meet your specific dietary requirements, you can ensure that you and your family are getting the necessary nutrients without compromising on flavor or convenience.

While high-fiber cereals are a great addition to your diet, they should be part of a balanced diet that includes a variety of fiber sources from fruits, vegetables, and legumes. As always, consider your personal health goals and dietary restrictions when selecting foods.

Share your favorite high-fiber cereals in the comments below!