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Buying breakfast cereal seems straightforward until you start comparing supermarket shelves and online shops. Granola, porridge oats, crunchy muesli and protein muesli can vary considerably in sugar, fibre, protein, portion size and allergens. What stands out on the front of the pack doesn’t always tell you enough about what’s inside.
This practical guide focuses on the information that really matters. It’ll help you find breakfast cereal to suit your eating habits, workouts, family and budget.
The claim no added sugars doesn’t automatically mean that a product contains no sugar. Ingredients such as fruit, date concentrate or milk products can provide naturally occurring sugars. So always check the nutritional information under “of which sugars” and read the ingredients list.
For example, Quaker Cruesli Choco Zero Sugar states that it contains no added sugars and no sweeteners, but according to the product information, it still contains 3.4 grams of sugar per 100 grams. That’s not the same as being completely sugar-free.
High-protein breakfast cereals can be useful for active adults or anyone who wants more protein at breakfast. However, a high protein percentage can go hand in hand with relatively high levels of calories, fat or fibre that not everyone tolerates well.
So look at the full nutritional profile per 100 grams and per recommended serving. Check the protein source, too. This could be wheat protein, pea protein, soya or peanuts, for example. That information matters if you have allergies or personal preferences.
Granola and crunchy muesli are usually baked. This gives them a crunchy texture, but they may also contain more oil, nuts or seeds than plain porridge oats. That’s not necessarily a problem, but portion size matters.
A generous bowl can easily be much larger than the serving suggested on the pack. When comparing products, use the same amount, such as 30 or 40 grams, and add yoghurt, milk and fruit as you like.
If you’re looking for high-fibre breakfast cereals, it’s worth comparing the fibre content directly. Porridge oats, wholegrain cereals and products containing chicory root fibre can all differ.
According to the nutritional information provided, Quaker Oatmeal contains the following per 100 grams:
The information about beta-glucans and cholesterol is a health claim made by the manufacturer. According to Quaker’s product information, this claim refers to the role of beta-glucans in oats as part of a varied diet and healthy lifestyle. It shouldn’t be taken as personal medical advice.
Protein muesli doesn’t necessarily contain more protein per serving than regular muesli eaten with yoghurt. Check:
Some products also contain a lot of fibre from chicory root. This can contribute to a high-fibre recipe, but a large serving may not suit everyone. When trying a new product, start with the recommended amount.
Don’t just look at the front of the pack for terms such as “chocolate”, “natural” or “low sugar”. Ingredients are listed in descending order by weight. Check whether oats, wholemeal wheat or other grains appear near the top, and what role oil, syrups, date concentrate, cocoa and fibre ingredients play.
With chocolate granola, cocoa isn’t the same as lots of sugar, but the overall nutritional value is what counts. With sugar-free breakfast cereals, you should also check whether sweeteners are used. “No added sugar” and “no sweeteners” are separate claims.
Why it suits this profile: A straightforward choice if you’re new to porridge oats and prefer to add your own fruit, yoghurt or nuts. According to the product information, the ingredients list consists of 100% wholegrain oats.
The ingredients are easy to understand, so you don’t have to rely on claims on the front of the pack alone. The product lists 1.1 grams of sugar per 100 grams.
9 grams of fibre and 11 grams of protein per 100 grams, according to the product information; suitable for cooking or preparing with warm milk.
Why it suits this profile: A good fit if you’re after a crunchy chocolate option and want to focus on protein and fibre rather than flavour alone.
The product information states that no sugar has been added. Do check your portion size, though, as the product contains 425 kcal per 100 grams.
21 grams of protein and 28 grams of dietary fibre per 100 grams; contains soya, oats, hazelnut and almond, among other ingredients.
Why it suits this profile: A practical option for active adults who want to enjoy crunchy muesli with yoghurt, quark or fruit.
The protein content is clearly stated, but the ingredients list also shows that it contains soya, wheat and almond. That makes checking the information before you buy important.
23 grams of protein and 11 grams of fibre per 100 grams, according to the product information; the pack contains 360 grams.
We’ve put together a full, up-to-date list of products that meet these strict selection criteria and the applicable European safety regulations.
Use this checklist before buying breakfast cereal:
It depends on the recipe. In the examples mentioned, Quaker Oatmeal contains 9 grams of fibre per 100 grams, while some protein mueslis and granolas contain more than 20 grams per 100 grams, according to their product information. Always compare the label and take the serving size into account.
No. “No added sugars” means that no sugar or similar sweetener has been added as an ingredient during production. The product may still contain naturally occurring sugars. So check the “of which sugars” line.
Follow the storage information on the pack. Keep breakfast cereal in a cool, dry place in a sealed container, away from moisture and direct sunlight. If it has gone soft, smells unusual or the packaging is damaged, it’s best not to use it.
