High Fiber And Protein Cereal


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Get Fierce With Fiber

Homemade Muesli – A High Fiber High Protein Cereal

Its easy to get caught up in counting calories and grams of added sugars, fats, proteins, and carbs when youre trying to eat well. But theres one nutrient that too often gets thrown to the wayside: dietary fiber.

Scientists have long known that eating fiber is good for health. Decades ago, Irish physician Denis Burkitt proclaimed, America is a constipated nation if you pass small stools, you have to have large hospitals. And yet, years later, many of us are still ignoring our fiber intake.

American adults are only eating an average of 15 grams of fiber on any given day, despite the daily recommendations from the Academy of Nutrition and Dietetics being:

  • 25 grams for women, or 21 grams if over 50 years old
  • 38 grams for men, or 30 grams if over 50

Recently, however, fiber has popped up in headlines thanks to people like journalist Megyn Kelly and model Molly Sims, who have both credited their physiques on mainlining roughage. And more importantly, new research has been shedding more light on how fiber helps our bodies. This nutrient has been linked to fending off disease and reducing the risk of a range of conditions, including

found in the 1960s that Ugandans who ate high-fiber vegetable diets avoided many of the common diseases of Europeans and Americans. In addition, studies in the late 80s found that long-living rural Japanese populations ate high-fiber diets, as opposed to urban dwellers with lower fiber intakes.

Uncle Sam Toasted Whole Wheat Berry

Whatever your reasons are for seeking out a high fiber cereal, you will never be disappointed when you choose Uncle Sam Toasted Whole Wheat Berry Flakes and Flaxseed. This cereal gives you 10g of fiber in each serving, which is a huge amount compared to any other the other normal cereal options in the supermarket.

The combination of flavor and the amount of fiber is surprising. Most cereals like this are hard to choke down, but if you need more fiber in your diet then this is the best way to get it.

This makes for a more filling breakfast than anything else you might have in your cupboards too. Whether you like to mix in other cereals or syrups, this is a tasty option. The price is good too considering how much cereal you get and how well it works.

Ezekiel : 9 Original Crunchy

Food for Lifes Ezekiel 4:9 is a flourless cereal that contains six grams of fiber per serving.

Its made from sprouted grains, legumes, and seeds, in likeness to the holy scripture verse, Ezekiel 4:9.

Sprouted grains are whole-grain seeds that have begun to sprout and are then harvested before they can grow into a plant.

Sprouting increases the nutrient content and enhances the bioavailability or absorption of many nutrients .

Each serving of Ezekiel 4:9 cereal provides 190 calories and no sugar.

Its a good source of thiamin, niacin, iron, vitamin B6, and copper.

Whats more, it contains eight grams of protein per serving, which is more than the other high-fiber cereals on this list.

Ezekiel 4:9 Original is also available as flakes as an alternative to the crunchy clusters.

5 180

Keep in mind that the nutrition will change if you choose to enjoy your cereal with milk or a plant-based milk alternative.

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Ezekiel : 9 Sprouted Whole

âPer serving: 190 calories, 1gram fat , 200 milligrams sodium, 40 grams carbohydrates , 8 grams proteinâ

If you like sprouted bread for its benefits, you’ll love Ezekiel 4:9 Sprouted Whole Grain Cereal. This breakfast pick is made with a plethora of grains including wheat, barley, millet and spelt.

Soybeans and lentils in the mix help this cereal provide 8 grams of protein per serving. Each 1/2-cup serving has 190 calories, 6 grams of fiber and no sugar.

âBuy itâ: âPriceâ: $45.42 per pack of 6

Keto Approved Milk And Milk Alternatives

Quaker, Select Starts, Protein Instant Oatmeal, High Fiber, Maple Brown ...

Milk and cereal go together like peanut butter and chocolate. Theyre a classic combination. That said, as long as you remain mindful of your daily macros, youll definitely be able to enjoy this keto superfood cereal along with some milk.

Just make sure that youre adhering to general keto guidelines and sticking with whole milk .

If you would rather go with a dairy-free milk alternative, then you can pair any of the following options with this cereal recipe:

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Cereal is an extremely popular breakfast food.

It is easy and convenient for those who live busy lifestyles, but is often loaded with added sugar and other unhealthy ingredients.

Additionally, cereal can be easy to overeat since many brands lack fiber and protein, which are essential for promoting fullness .

The good news is that there are several nutritious alternatives available, both do-it-yourself varieties and brands you can purchase at the store.

This article will cover the 15 healthiest cereals you can eat.

Fiber Per Cup : 96 Grams

Navy beans are by far one of the best sources of fiber, making them the most popular of all the high-fiber foods. And even if youâre not looking to get a whopping 34 percent of your daily recommended fiber intake in one serving, you can also rest easy knowing that adding navy beans to your soup can help improve your health as itâs one of the 30 foods that reduce your risk of breast cancer.

Also Check: How Much Protein Does Greek Yogurt Have

Beanitos Hint Of Lime Chips

Youll score 4 grams of fiber and 5 grams of protein in this restaurant style tortilla chip. The first ingredient is whole great northern beans, which provide the protein and fiber punch. Dip a serving of chips into some jarred, no added sugar salsa to boost the nutrition content while sticking close to the 130-calorie count from the chips.

Is Cereal High In Protein

Low Calorie Cereal With High Protein And Fiber

While all breakfast cereals arent created equal, they typically have similar core ingredients some type of grain, a sweetener and other add-ons for texture such as nuts, seeds or dried fruit.

Carbohydrates are usually the first thing that comes to mind with grains, but they do contain some protein. Grains come from plants, and all plants contain some type of protein. Albumins, globulins, prolamins and glutelins are the most common types of plant proteins.

However, there is one thing to consider about protein in whole grains: With the exception of quinoa and amaranth, whole grains arent complete proteins because they dont contain as many amino acids as those found in animal proteins.

Plus, some cereals use refined flour , a manufacturing process that strips proteins and other nutrients from the germ and bran to leave white flour.

To make up for the lost protein in the refining process, some cereals add protein back using soy protein isolate. The process uses soybeans that are stripped of fatty acids, fiber and other nutrients with just the protein remaining, hence the name isolate.

Also Check: Does Protein Give You Energy

Kashi Go Crunch Honey Almond Flax

It used to be called Kashi GoLean Crunch Honey Almond Flax and this newly named version is every bit as high in protein and fiber as its predecessor. There are 9 grams of protein and 8 grams of fiber per serving, with almonds and flax to help boost levels of omega-3 fatty acids, which are believed to help reduce inflammation and the risk of heart attack.

Pears Make For The Perfect Fiber

Apples tend to hog the spotlight as an easy-to-eat fruit staple, but its time to start thinking about adding pears to your fruit bowl, too. Why? Theyre filled with fiber! One medium-size pear has 5.5 g, according to the USDA, which is 20 percent of the recommended DV.

Plus, theyre delicious. Nibbling on a juicy, ripe pear is a great way to end a meal on a healthy sweet note if youre trying to avoid high-calorie, sugary desserts, says Sakimura. In addition to offering lots of fiber, pears are a good source of vitamin C, coming in at 7.65 milligrams for a medium pear, which is about 9 percent of the DV.

You can store them for several weeks in the fridge, unlike more delicate fruit, says Sakimura. Just let them ripen on the counter for a few days before eating.

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General Mills Fiber One

âPer serving: 90 calories, 1 gram fat , 140 milligrams sodium, 34 grams carbohydrates , 3 grams proteinâ

If fiber is what you are after, Fiber One should be the box you reach for. With a substantial 18 grams of fiber in a 2/3 cup, you’ll get a large portion of your daily fiber needs with just one serving.

Fiber One is low in calories, fat and sodium. This sugar-free cereal tastes great topped with fresh fruit.

âBuy itâ: âPrice:â $25.08 per pack of 6

How Many Carbs Should You Eat At Breakfast

Quaker, Select Starts, Protein Instant Oatmeal, High Fiber, Maple Brown ...

The amount of carbs to eat at breakfast depends on several factors, including the type of dietary pattern youre following, how carbs make you feel in the morning, your preferences, your activity level, and what else youll be eating that day.

For example, people following a keto diet with a limit of 25 grams of net carbs per day may not want to exceed 7 or 8 grams of net carbs at breakfast, whereas people following more flexible low carb diets may be able to have a breakfast containing 2540 grams of carbs.

People who have really active jobs or lifestyles may want a higher carb intake at breakfast because carbs provide a readily accessible form of energy .

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The 15 Healthiest Cereals You Can Eat

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Cereal is an extremely popular breakfast food.

It is easy and convenient for those who live busy lifestyles, but is often loaded with added sugar and other unhealthy ingredients.

Additionally, cereal can be easy to overeat since many brands lack fiber and protein, which are essential for promoting fullness .

The good news is that there are several nutritious alternatives available, both do-it-yourself varieties and brands you can purchase at the store.

This article will cover the 15 healthiest cereals you can eat.

Which Foods Are Low In Fiber

Low-fiber foods lack an adequate amount of fiber per serving. While you might think of foods like cheeses or butter as being low in fiber, there are some unexpected candidates.

The processing of foods tends to remove the fiber that is present in the whole food. A good example of this is a standard cereal bar. Therefore, its better to use whole foods like fruits, vegetables, seeds, beans, and legumes, to ensure you consume adequate fiber.

Here are some foods that are low in fiber:

  • white rice, pasta, and bread

  • eggs, poultry, meat, and fish

You might be surprised that potatoes and white rice are on this list.

Read Also: Vegetarian Meal Prep High Protein

Kodiak Cakes Chocolate Chip Oatmeal In A Cup

The Kodak Cakes Chocolate Chip Oatmeal is highest in protein and is made of whole grain oat. Other ingredients in the product include pea protein concentrate, semisweet chocolate chip, and whey protein. It contains 12 grams of protein per serving. Therefore, it is protein-packed oatmeal making it a great tasting source of nourishment.

Allergen Information: The product contains Milk. If you are lactose-intolerant, you must avoid it to affect your health adversely. The product also includes a small number of eggs, wheat, soy, and tree nuts.


  • It contains both iron and fiber
  • It uses 100% whole grain oat


  • Protein: 12 grams per serving
  • Added Sugar: 10 grams
  • Iron: 10% of the daily value

Diy Peanut Butter Puffs Cereal

HighKey Protein Cereal Review| Low Carb/ Keto-Friendly Review

Homemade peanut butter puffs are a healthy alternative to store-bought varieties.

They are prepared by making dough out of almond flour, peanut butter, cocoa powder, coconut oil and a few other ingredients, rolling it into small balls and then baking them in the oven.

Substituting these for store-bought peanut butter puffs is a great way to lower your sugar intake. Additionally, the use of almond flour rather than wheat flour is an effective way to lower the carb content of your cereal.

For example, 100 grams of almond flour contains 16 grams of carbs, while an ounce of wheat flour contains 77 grams (

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Forager Project Cinnamon Organic Grain

âPer serving: 110 calories, 1 gram fat , 5 milligrams sodium, 26 grams carbohydrates , 4 grams proteinâ

If you’re a fan of cinnamon cereal, you’ll love these grain-free Os from Forager that have no corn syrup and 5 fewer grams of sugar per serving than competitors. Made from cassava , peas and navy beans, these certified-organic, oh-so-good Os contain zero artificial ingredients, flavors or preservatives.

What’s more, each serving of these crunchy bites boasts 4 grams of fiber and protein and only 3 grams of added sugars.

âBuy itâ: âPriceâ: $7.99 per box

Can I Add Protein To My Cereal

If you dont have a cereal that has added protein in it, here are ways to increase the protein content/

  • Skim milk A one cup serving of skim milk provides 9 grams of protein.
  • High protein plant milk On average, a cup serving provides 10 grams of protein.
  • Protein powder Mix one serving of protein powder with water and replace your milk for the cereal. By doing this, you can add 20-25 grams of protein.
  • Greek yogurt Make a yogurt bowl by adding Non-fat Greek yogurt to the base then stirring through your favorite cereal. One cup serving of yogurt provides 21 grams of protein.
  • Nuts and seeds A two-tablespoon serving of peanuts, almonds, cashews, sunflower seeds, and pepitas can add 6-10 grams of protein.

Also Check: Sources Of Protein For Vegans

How To Choose High Protein Cereal

When looking for a high protein cereal, here are a couple things to keep in mind:

  • Protein content. When choosing high protein cereals, aim for 10g of protein or more per serving. If youre vegan, keep in mind that some cereals use animal sources to boost protein content, such as eggs and milk. Check the ingredients list if youre unsure, or check out this high-protein vegan cereal below.
  • Whole grains. Whole grains supply fiber, B vitamins, and minerals. To tell whether a cereal is made with whole grains, you can check the ingredients list for terms such as 100% whole before the grain. Additionally brown rice and oats are always considered whole grains. . Or, simply check out this great whole grain high protein cereal.
  • Added sugar. The American Heart Association recommends limiting added sugar to 9 teaspoons per day for men and 6 teaspoons per day for women. As many breakfast cereals are loaded with added sugar, keep an eye out for this on the nutrition facts label .
  • Saturated fat. The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of calories per day, or ~22g for a 2,000 calorie diet). Since coconuts are naturally high in saturated fat, this is an ingredient to be mindful of when choosing a high-protein cereal. While it tastes great, aim to eat in moderation to avoid going over daily recommendations for saturated fat .

What Are The Various Fiber Cereal Benefits

Catalina Crunch Cinnamon Toast Keto Cereal (4

Also cereals are rich in protein and an important source of carbohydrates. They work as a reliable source for B group vitamins and numerous minerals including the Zinc, Copper, Phosphorus, Magnesium, Iron, and Magnesium.

Apart from just aiding and improving digestion, fiber cereals play a crucial role in the following health benefits:

  • They can help you lose weight. How?

Fibers soak up water in intestines soak up nutrients slow down digestion increase feeling of fullness prevents you from compulsive eating

  • They reduce blood sugar spikes. How?

High Fiber cereals and foods have lower Glycemic Index slows down raising of sugar levels compared to refined carbohydrates

  • Can alleviate constipation. How?

There is contradictory evidence here depending on the type of cereals or the type of fibers. Some fiber rich cereals aid in going to the loo, while others make matters worse! So it’s best to consult with your doctor if you suffer from constipation or a gut disease like IBS . If you dont, make sure you enjoy a nice healthy dose of fiber based cereals and delicious whole grain breakfasts daily!

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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.

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