Cereal Nutrients Per 100g
| Product | Energy (kcal) | Fiber (g) | Sugars (g) | Carbohydrates (g) | Proteins (g) | Fat (g) | Sodium (g) |
|---|---|---|---|---|---|---|---|
| Raley's Crunchy wheat & corn cereal | 200.0 | 46.7 | 0.0 | 83.3 | 6.7 | 3.3 | 0.35 |
| Schnucks Fiber bran toasted corn and wheat cereal | 200.0 | 46.7 | 0.0 | 83.3 | 6.7 | 3.3 | 0.35 |
| Roundy's Fiber active bran cereal | 200.0 | 46.7 | 0.0 | 83.3 | 6.7 | 3.3 | 0.35 |
| Harris Teeter Fiber way cereal (toasted corn, wheat & wheat bran) | 200.0 | 46.7 | 0.0 | 83.3 | 6.7 | 3.3 | 0.35 |
| Stater Bros Fiber active toasted corn & wheat cereal | 225.0 | 45.0 | 0.0 | 82.5 | 7.5 | 3.8 | 0.38 |
| Mom's Best Cereals Sweetened Wheat-fuls cereal | 345.0 | 43.6 | 20.0 | 81.8 | 9.1 | 1.8 | 0.01 |
| Nature's Path Smart bran cereal | 267.0 | 43.3 | 20.0 | 80.0 | 10.0 | 3.3 | 0.43 |
| Kellogg's All-bran fiber cereal | 267.0 | 43.3 | 26.7 | 80.0 | 10.0 | 3.3 | 0.69 |
| Kellogg's All-bran buds cereal | 266.7 | 37.8 | 26.7 | 80.0 | 10.0 | 3.3 | 0.71 |
| Kellogg's All-bran original cereal | 258.0 | 32.3 | 19.4 | 74.2 | 12.9 | 3.2 | 0.26 |
| Trader Joe's High Fiber cereal | 267.0 | 30.0 | 5.0 | 23.0 | 3.0 | 0.5 | 0.00 |
| Freedom Foods Barley+ Multi Fiber Toasted Muesli (Pink Lady Apple & Macadamia Nut) | 381.0 | 27.0 | 12.7 | 46.0 | 12.7 | 12.7 | 0.02 |
| Shibolim Hi fiber cereal | 267.0 | 26.7 | 26.7 | 56.7 | 10.0 | 1.7 | 0.17 |
| Organic Milling High Fiber Cereal | 367.0 | 26.7 | 16.7 | 76.7 | 10.0 | 3.3 | 0.23 |
| Barbara's High Fiber Medley (original) cereal | 327.0 | 25.5 | 14.6 | 78.2 | 9.1 | 2.7 | 0.26 |
| Freedom Foods Barley+ Toasted Muesli Cereal Mali Bp Maple Nuts | 375.0 | 25.0 | 14.1 | 48.4 | 10.9 | 12.5 | 0.02 |
| Kashi Go rise original | 310.3 | 22.4 | 13.8 | 69.0 | 20.7 | 3.5 | 0.20 |
| Kashi Go lean original | 311.0 | 22.2 | 14.4 | 69.1 | 21.3 | 3.2 | 0.20 |
| Keto and Co Peanut butter crunch keto granola | 526.0 | 21.1 | 7.0 | 38.6 | 14.0 | 45.6 | 0.12 |
| Barbara's Puffin's cinnamon cereal | 300.0 | 20.0 | 20.0 | 86.7 | 6.7 | 3.3 | 0.50 |
| Kiss My Keto Granola (coconut, almond & pecan) | 533.3 | 20.0 | 3.3 | 33.3 | 13.3 | 46.7 | 0.00 |
| General Mills Cheerios Toasted Whole Grain Oat Cereal | 700.0 | 20.0 | 10.0 | 40.0 | 25.0 | 15.0 | 0.95 |
| Post Bran flakes cereal | 305.6 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| Harris Teeter Bran flakes cereal (whole grain wheat & bran) | 306.0 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| Winco Foods Bran flakes cereal | 306.0 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| Giant Eagle Whole grain wheat & bran flakes cereal | 306.0 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| The Kroger Co. Bran flakes cereal | 306.0 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| Harris Teeter Whole grain wheat & bran flakes cereal | 306.0 | 19.4 | 19.4 | 80.6 | 11.1 | 2.8 | 0.53 |
| Harris Teeter High Fiber cereal | 308.0 | 19.2 | 11.5 | 63.5 | 25.0 | 1.9 | 0.15 |
| Millville Getbalance protein & high fiber multigrain cereal | 308.0 | 19.2 | 11.5 | 63.5 | 25.0 | 1.9 | 0.15 |
| Full Circle Go Right cereal (crunchy fiber twigs, soy protein grahams and honey puffs) | 308.0 | 19.2 | 11.5 | 61.5 | 25.0 | 1.9 | 0.15 |
| General Mills Fiber One Honey Clusters Cereal | 327.0 | 19.2 | 17.3 | 82.7 | 7.7 | 2.9 | 0.37 |
| Shop Rite Fiber twigs, grahams & honey puffs cereal | 365.0 | 19.2 | 11.5 | 63.5 | 25.0 | 1.9 | 0.15 |
| Kellogg's Wheat bran cereal | 312.0 | 18.8 | 18.8 | 81.3 | 9.4 | 3.1 | 0.72 |
| Van's Cocoa sensation gluten free whole grain cereal | 344.0 | 18.8 | 28.1 | 75.0 | 6.3 | 4.7 | 0.34 |
| Barbara's High Fiber Medley (cranberry) cereal | 345.0 | 18.2 | 20.0 | 76.4 | 9.1 | 2.7 | 0.26 |
| Simple Truth Honey almond flax cereal | 364.0 | 18.2 | 25.5 | 65.5 | 16.4 | 7.3 | 0.18 |
| Uncle Sam Original toasted whole wheat berry flakes & flaxseed | 382.0 | 18.2 | 1.8 | 67.3 | 16.4 | 10.9 | 0.26 |
| Uncle Sam Original wheat berry flakes | 382.0 | 18.2 | 1.8 | 67.3 | 16.4 | 10.9 | 0.23 |
| Kashi Go lean cereal (vanilla graham) | 325.0 | 18.1 | 15.3 | 70.3 | 20.4 | 3.6 | 0.21 |
| P Bran Flakes Wheat Cereal | 307.7 | 17.9 | 15.4 | 79.5 | 10.3 | 2.6 | 0.60 |
| Stater Bros Bran flakes whole grain cereal | 307.7 | 17.9 | 15.4 | 79.5 | 10.3 | 2.6 | 0.59 |
| Meijer Wheat bran flakes cereal | 308.0 | 17.9 | 15.4 | 79.5 | 10.3 | 2.6 | 0.59 |
| Hy-Vee Bran flakes cereal (whole grain & wheat) | 308.0 | 17.9 | 15.4 | 79.5 | 10.3 | 2.6 | 0.59 |
| First Street Wheat bran flakes cereal | 308.0 | 17.9 | 15.4 | 79.5 | 10.3 | 2.6 | 0.59 |
| Bluebird Grain Farms Old World Cereal Blend | 359.0 | 17.9 | 0.0 | 76.9 | 10.3 | 0.0 | 0.00 |
| Walmart Great Value Bran Flakes Cereal | 379.0 | 17.9 | 17.2 | 79.3 | 10.3 | 1.7 | 0.72 |
| Meijer Granola cereal with crunchy oat clusters without added sugar | 429.0 | 17.9 | 1.8 | 76.8 | 8.9 | 10.7 | 0.22 |
| Kashi Go flow cinnamon crisp cereal | 338.7 | 17.7 | 17.7 | 59.7 | 21.0 | 8.1 | 0.32 |
| Nature's Path Heritage Flakes Kamut Wheat cereal | 400.0 | 17.5 | 12.5 | 77.5 | 12.5 | 3.8 | 0.43 |
| Heartland Oat bran cereal | 400.0 | 17.5 | 0.0 | 57.5 | 20.0 | 7.5 | 0.00 |
| Meijer Fiber Complete Bran And Whole Grain Wheat Flakes | 379.0 | 17.2 | 17.2 | 82.8 | 10.3 | 1.7 | 0.69 |
| Market Basket Bran Flakes | 379.0 | 17.2 | 17.2 | 82.8 | 10.3 | 1.7 | 0.69 |
| Valu Time Bran Flakes Cereal | 379.0 | 17.2 | 17.2 | 82.8 | 10.3 | 1.7 | 0.72 |
| Spartan Bran Flakes | 379.0 | 17.2 | 17.2 | 82.8 | 10.3 | 1.7 | 0.72 |
Find More Specific High Fiber Cereals
What is fiber?
Dietary fiber refers to carbohydrates that cannot be broken down by the human digestive system. They are not absorbed, but pass through our digestive system.
Fiber is found in plant products, cereals, nuts, vegetables, berries and fruits. Some fibers are insoluble in water, while others are water-soluble and form gels. Both types of fiber are beneficial to health.
Benefits of fiber
Fiber is good for the whole length of the digestive system, with the positive effects starting in the mouth. Teeth and gums like fiber-rich food because it requires proper chewing and increases saliva secretion.
Since fiber does not release much energy, it dilutes the energy content of the meal, i.e. reduces the energy density. The feeling of fullness in the stomach is largely due to the amount of food eaten, which is why fiber-rich foods are very hungry. Fiber also slows down the emptying of the stomach.
In the intestine, insoluble fiber increases the volume of fecal matter, softens it and speeds up its passage. This prevents constipation.
Soluble fiber gels, slowing down the digestion of carbohydrates and the absorption of nutrients, thus keeping blood sugar levels steady. Soluble fiber also helps control blood cholesterol levels.
People with sensitive stomachs should be aware that insoluble fiber in large quantities can irritate the stomach. It is therefore advisable to prefer sources of soluble fiber.
Fiber therefore has many health benefits that help you stay healthy. A fiber rich diet has been shown to support intestinal function and help prevent obesity, bowel cancer, diabetes and heart disease, among other things. In addition, fiber-rich foods usually contain many other good things, such as vitamins and minerals.
Recommended amount of fiber
It is recommended to have at least 25-35 grams of fiber per day. Fiber is accumulated from many different foods throughout the day.
You can meet your fiber needs during the day, for example, by doing this:
- Get 1/3 of the fiber you need from half a kilo of vegetables, berries and fruit
- Get 1/3 of the fiber you need from four slices of fiber-rich wholemeal bread
- Get 1/3 of your fiber needs from a bowl of bran porridge with added seeds and nuts
Wholegrain products such as wholemeal breads, pasta and rice are excellent sources of insoluble fiber. A wide range of vegetables, nuts, fruits, berries, beans and wholegrain oat products provide plenty of soluble fiber. A varied diet will ensure adequate fiber intake.
When eating fiber-rich foods, it is important to remember to drink enough, about 1.5 litres a day.