As you probably already know, cereal is awesome, but it is even better when it is high in fiber. High fiber cereal is a great part of any morning routine. Eating breakfast every single day is a must for anyone trying to live a healthy lifestyle, and high fiber cereal is a great breakfast choice.
As such, I implore you to believe in the power of cereal. Cereal has quintessential nutrients and is a great way to get your system going in the morning. It is high in fiber, high in protein, and high in an abundance of vitamins and minerals.
Cereal is a great way to start your day!
Most importantly, cereal is very easy to eat! All you need is the cereal, a bowl, some milk, and a spoon! It is a favorite among college students, busy moms, athletes in need of a quick meal, and even some dogs! Dog food is basically cereal right?
All joking aside, when choosing which high fiber cereal to eat you want to make sure you are getting one that tastes good and is good for you. Compiled below is a list of the top 44 best high fiber cereals. These cereals are the highest rated cereals for fiber that we have in our database.
Some of these cereals are ridiculously high in fiber, so make sure you check out How Much Fiber You Need Per Day in order to make sure you don’t go over your daily recommended amount.
In this post will learn which cereals are the top 44 best high fiber cereals. You will also be given a table as a resource that compares the total fiber, protein, and sugar contents for each cereal. Also included is an additional interactive graph that displays the HFC (Healthiest Fiber Cereal) metric that I have created for you. I will explain more at the end of this article, but you will be able to more easily compare the cereals and really figure out which is the best one for you.
by incorporating these high fiber breakfast foods into your diet you will begin to see results with your high fiber diet, and the best part is you can still choose to eat delicious foods. Sit back and enjoy the cereal learning experience you are about to embark on.
The Top 44 Best High Fiber Cereals (of all time)
All-Bran Buds (Kellogg’s)
All-Bran buds rock the top of this list with the number one ranking! A great tasting cereal that is extremely good for you and one that definitely deserves to be #1 on any list of high fiber cereals!
At 36 grams of fiber per cup, All-bran Buds really pack a lot of fiber. Let’s take that one step further… This is a RIDICULOUS amount of fiber!
Also included are 6 grams of protein as well as plenty of vitamins such as B-6 and B-12. However, the sugar content is a little high at 24 grams per cup. Enjoy this cereal but be sure to not over do it!
Fiber One (General Mills)
1 cup of Fiber One has 28 grams of fiber in it. Unless you are a man between the ages of 14 and 50 this will be over your daily recommended amount! It is imperative in this case for you to make sure to drink plenty of water if your just starting to add fiber to your diet.
An additional benefit to this cereal is 0 added sugars, which is great if you are aiming at reducing your overall sugar intake.
All-Bran from Kellogg’s is another delicious all bran cereal that has 20 grams of fiber per cup.
Great tasting and weighing in at 14 grams of fiber, this cereal is another quality addition to your diet with plenty of other vitamins and minerals included.
Cascadian Farms Hearty Morning
This is truly a great cereal to start out your morning with. It includes organic whole grain wheats, oats, and bran. These ingredients pack a punch, and Cascadian Farms delivers a knockout!
Familia Swiss Muesli – original
10 Grams of fiber and 12 grams of protein make this a great cereal to add to your high fiber diet. However, it is very high in sugar so be sure to eat in moderation!
Bob’s Red Mill Wheat Rolled (Flakes)
Bob’s Red Mill Rolled Wheat Flakes are created from steamed, dried, and flattened wheat berries. They are a hot cereal so you will most likely want to cook them before eating them. Other options for this cereal is to make the flakes into cookies, or even make your own granola out of them! You can find them right here on Amazon.
Real Oat Bran – Almond Crunch (Health Valley)
This Cereal has a B+ rating on Fooducate and comes in at 10 grams of fiber and 12 grams of protein.
Familia Swiss Muesli – no sugar
This Cereal is all natural and comes with whole grains, fruits, and nuts. It is definitely a cereal to consider adding to your high fiber diet.
Heartland Granola- Original
Heartland has a wealth of great Products to choose from. Original Granola includes 9 grams of fiber and is definitely a healthy morning treat.
Heartland Granola- Raisin
The same brand as the cereal above, but in a great flavor. Fiber contents are the same at 9 grams.
Raisin Bran (Kellogg’s)
Raisin Bran is a favorite cereal among many people. It is a high fiber, high protein, and low-fat cereal. However, as mentioned above with other cereals, be aware of the high sugar content and don’t go overboard with consumption!
Golden Flax (Health Valley)
A great way to add organic grains to your day at just about 8 grams of fiber per cup.
Breadshop Blueberry ‘n Cream (Arrowhead Mills)
This scrumptious cereal include 35g whole grains, 6g protein and 8g fiber per serving, and it is a good source of Vitamin C and other essential vitamins and minerals!
Multi-Bran Chex (General Mills)
Multi-Bran chex pack 8 grams of fiber per cup. With a hearty crunch and a flavor that is unique to the Chex variety of cereals, you definitely can’t go wrong here!
Cracklin’ Oat Bran (Kellogg’s)
One cup of this delicious morning cuisine has a total of 8 grams of fiber. From the Kellogg’s Website
“How does a cereal get to taste so good? By combining golden oats sweetened with brown sugar, flakes of coconut, a dusting of ground cinnamon, a splash of vanilla flavoring, and sprinkled with nutmeg.”
My mouth waters just from reading that! Don’t you just love cereal!?
7 grams of fiber, and a wonderful cereal to insert into your daily diet.
Organic Fiber 7 Flakes (Health Valley)
True to its name, this cereal has 7 grams of fiber per cup.
Bran Flakes (Post)
I love Bran Flakes. This is the cereal that always sits on the top of my fridge (the cereal shelf…). It is always stocked and I have a bowl just about every other day. It tastes amazing, especially when you add some bananas or other fruit to it. With 7 grams of fiber per cup, you will not be disappointed in this choice!
Mini-Wheats (Various Flavors) – Raisin, Apple Cinnamon, Blueberry, (Kellogg’s)
Mini-Wheats are a classic breakfast food staple. They are a great addition to any great tasting high fiber breakfast routine.
Barbara’s Original Puffins
This cereal is so delicious! It is high in fiber and protein and low in sugar, and the logo is surprisingly eye catching. It is hard to look away from that bird that just seems to be saying “buy my cereal! You won’t regret it!”
Bite Size Shredded Wheat (Arrowhead Mills)
Shredded wheat is a rich source of fiber, and this cereal has 49 Grams of whole grains per serving!
Complete Wheat Bran Flakes (Kellogg’s)
A delicious addition to your cereal eating adventure. Kellogg’s is so good at making their cereals sound delicious that it is almost a requirement to share their product description.
“This healthy whole-grain cereal is packed with natural wheat bran. Each serving provides 20% of your recommended daily fiber and 100% of recommended values for 11 vitamins and minerals.”
Bran Flakes are awesome in general, but Kellogg’s makes this one sound even better!
Great Grains Crunchy Pecan (Post)
Great Grains are an extremely healthy brand of cereal. This cereal has a little more than 6 grams of protein and fiber per cup, as well as being good source of 12 different vitamins and minerals.
Great Grains Raisins, Dates, Pecans (Post)
This is another great flavor of Great Grains with similar ingredients to the crunchy pecan version.
Mueslix – (Kellogg’s)
Another cereal from Kellogg’s that is both yummy and great for you. This cereal packs 6 grams of fiber and is a great choice for anyone who wants to try something a little bit different!
Mini-Wheats – Frosted bite size Kellogg’s
Even though this is a frosted cereal, and thus higher in sugar than other cereals, the fiber content is still pretty high at 6 grams per cup. Just be wary of having too much and eating too much extra sugar!
Mini-Wheats – Frosted Original Kellogg’s
Virtually the same ingredients listed above, but a different size. Fiber and protein content remains the same.
Mini-Wheats- Strawberry Kellogg’s
Same contents as the Mini-Wheats listed above, but a savory flavor addition to make it even better tasting!
“Strawberry flavor is baked into each amazing layer of whole grain fiber for a delightful way to start every day.”
Sounds absolutely delicious!
LowFat Granola (Kellogg’s)
A great granola cereal that is a wonderful addition to any high fiber diet. See for yourself!
Organic Amaranth Flakes (Health Valley)
Amaranth flakes are of a different variety of high fiber cereals, but definitely still make the cut of this list. From Health Valley’s website-
“Today, modern science confirms that amaranth is truly a ‘supergrain.’ Amaranth is rich in lysine, one of the essential amino acids that is usually low in other grains. It contains three times as much fiber and five times as much iron as wheat, and has more than 12 different vitamins and minerals. From a nutritional standpoint, it is clear why the Aztecs referred to amaranth as a ‘wonder grain.'”
For more info on what amaranth is, and why it is a good addition to a high fiber diet, see this post from the Whole Grains Wheat Council.
Wheat Chex (General Mills)
To the left you can see these savory morsels oozing out milk, just waiting for someone to eat them! Yum! They are a great source of fiber at 6 grams per cup, and are even a good source of calcium!
Organic Blue Corn Flakes (Health Valley)
This cereal is definitely one of the strangest on the list. It’s like someone poured blue dye all over an innocent bowl of corn flakes…
It is made from organic blue corn, cane juice, and brown rice flour and it is an excellent source of Vitamins C and E and selenium, as well as 5 and half grams of fiber.
Low Fat Granola with Raisins (Kellogg’s)
High in fiber and high in many whole grains, this cereal is a quality part of any diet. Be careful of sugar content though, as this cereal comes pretty close to 20 grams per cup!
Bite Size Shredded Wheat, Sweetened (Arrowhead Mills)
Another delicious brand of shredded wheat with 5 grams of fiber per cup!
Nature Valley Low Fat Fruit Granola (General Mills)
at 5 grams of fiber and 4 grams of protein this cereal is sure to please! For more nutrition info go to the General Mills page for this specific item.
Raisin Nut Bran (General Mills)
Very similar to regular old Raisin Bran but with added nuts for a different flavor. Rates at 5 grams of fiber and is a great cereal for those that want that extra crunch!
Total Raisin Bran (General Mills)
A different take on the popular raisin bran cereal. It seems like every company that has ever made cereal has come out with their own version of Raisin Bran!
In the case of Total Raisin Bran, the fiber content is a bit less, but so is the sugar content. The balance is met here for a great tasting and healthy cereal.
Oatmeal Squares – Cinnamon (Quaker)
Compared to a lot of the cereals on this list, Cinnamon Oatmeal squares are surprisingly low in sugar, while still remaining a good source of fiber. For some honest reviews of this cereal, check out Amazon’s Review Section for this product. It has 4 stars with 121 reviews, which isn’t amazing, but it still shows that there are a lot of people out there who love this cereal enough to write a review about it!
Banana Nut Crunch Great Grains (Post)
With almonds, walnuts, and other nut clusters and whole grains, Banana Nut Crunch is an absolutely delicious addition to your arsenal of cereal choices. with 4 grams of fiber per serving, this cereal is a top notch!
Oatmeal Crisp – Almond (General Mills)
Oatmeal Crisp is made with whole grain oats and crunchy almonds. Almonds are a super food in the land of fiber so be sure to jump on any opportunity to add these nuts into your diet!
Oatmeal Squares (Quaker)
At 4 grams of fiber, Oatmeal Squares are a good edition to your high fiber morning routine!
Organic Oat Bran Flakes with Raisins (Health Valley)
9 vitamins and minerals, 4 grams of fiber and 5 grams of protein make this cereal deserve a spot on your cereal shelf for sure!
Organic Oat Bran Flakes (ArrowHead Mills)
These Bran Flakes are an organic cereal that is made with pure oats that are blended with all natural fruit sweeteners, which generates a low sodium, low-fat cereal. High in fiber and protein, these oat bran flakes are a cereal you can definitely write home about!
Well there you have it! 44 cereals to add to your list to try out. Each cereal has its own ups and downs and there isn’t a perfect one that will fit all of your needs. And although plain old bran flakes comes close to being perfect (and are still my absolute favorite) it is good to mix it up and choose different cereals to consume.
Just as every other food you may add to your diet, eat cereal in moderation. You don’t want to eat cereal for breakfast lunch and dinner every single day or you will be missing out on other important nutrients. Diversify your cereal desires, choose something new every so often, and you will happily see results.
Fiber Content of the Top 44 Best Cereals
|Food Item||Food Type||Measurement/Size||Total Fiber (grams)|
|All-Bran Buds (Kellogg's)||Cereal||1 cup||39.0|
|Fiber One (General Mills)||Cereal||1 cup||27.9|
|All-Bran (Kellogg's)||Cereal||1 cup||20.0|
|Grape-Nuts (Post)||Cereal||1 cup||14.0|
|Cascadian Farms Hearty Morning||Cereal||1 cup||10.5|
|Familia Swiss Muesli - original||Cereal||1 cup||10.0|
|Bob's Red Mill Wheat Rolled (Flakes)||Cereal||1 cup||10.0|
|Real Oat Bran - Almond Crunch (Health Valley)||Cereal||1 cup||9.6|
|Familia Swiss Muesli - no added sugar||Cereal||1 cup||9.5|
|Heartland Granola- Original||Cereal||1 cup||8.8|
|Heartland Granola- Raisin||Cereal||1 cup||8.8|
|Raisin Bran (Kellogg's)||Cereal||1 cup||8.2|
|Golden Flax (Health Valley)||Cereal||1 cup||8.0|
|Breadshop Blueberry ‘n Cream (Arrowhead Mills)||Cereal||1 cup||8.0|
|Multi-Bran Chex (General Mills)||Cereal||1 cup||8.0|
|Cracklin' Oat Bran (Kellogg's)||Cereal||1 cup||7.8|
|Alpen (Weetabix)||Cereal||1 cup||7.0|
|Organic Fiber 7 Flakes (Health Valley)||Cereal||1 cup||7.0|
|Bran Flakes (Post)||Cereal||1 cup||6.7|
|Mini-Wheats (Various Flavors) - Raisin, Apple Cinnamon, Blueberry, (Kellogg's)||Cereal||30 biscuits||6.6|
|Barbara's Original Puffins||Cereal||1 cup||6.5|
|Bite Size Shredded Wheat (Arrowhead Mills)||Cereal||1 cup||6.2|
|Complete Wheat Bran Flakes (Kellogg's)||Cereal||1 cup||6.1|
|Great Grains Crunchy Pecan (Post)||Cereal||1 cup||6.0|
|Great Grains Raisins, Dates, Pecans (Post)||Cereal||1 cup||6.0|
|Mueslix (Kellogg's)||Cereal||1 cup||6.0|
|Mini-Wheats - Frosted bite size (Kellogg's)||Cereal||21 biscuits||5.9|
|Mini-Wheats - Frosted Original (Kellogg's)||Cereal||1 cup||5.9|
|Mini-Wheats - Strawberry (Kellogg's)||Cereal||1 cup||5.9|
|Low Fat Granola (Kellogg's)||Cereal||1 cup||5.8|
|Organic Amaranth Flakes (Health Valley)||Cereal||1 cup||5.6|
|Wheat Chex (General Mills)||Cereal||1 cup||5.6|
|Organic Blue Corn Flakes (Health Valley)||Cereal||1 cup||5.5|
|Low Fat Granola with Raisins (Kellogg's)||Cereal||1 cup||5.4|
|Bite Size Shredded Wheat, Sweetened (arrowhead Mills||Cereal||1 cup||5.3|
|Nature Valley Low Fat Fruit Granola (General Mills)||Cereal||1 cup||5.1|
|Raisin Nut Bran (General Mills)||Cereal||1 cup||5.1|
|Total Raisin Bran (General Mills)||Cereal||1 cup||5.0|
|Oatmeal Squares - Cinnamon (Quaker)||Cereal||1 cup||5.0|
|Banana Nut Crunch Great Grains (Post)||Cereal||1 cup||5.0|
|Oatmeal Crisp - Almond (General Mills)||Cereal||1 cup||4.3|
|Oatmeal Squares (Quaker)||Cereal||1 cup||4.2|
|Organic Oat Bran Flakes with Raisins (Health Valley)||Cereal||1 cup||4.0|
|Organic Oat Bran Flakes (ArrowHead Mills)||Cereal||1 cup||4.0|
All of the measurements listed in this table are 1 cup because let’s be honest, no one eats a half cup of cereal! All of you cereal lovers out there will surely resonate with this fact.
High Fiber Cereals Content Chart
The HFC (healthiest fiber cereal) metric used in the chart below was determined by wanting to limit the number of factors to consider when trying to decide which cereal is the best for you. Each cereal was given a base of 100 and then the total fiber was added to the total protein. Finally the sugar content was subtracted out to give you a final HFC number.
The HFC metric is not truly scientific, nor do I claim it to be. However, it is a great way to take a quick look at cereals to determine whether or not you should take it home, or just leave it on the shelf to collect dust.
All of the top 44 best high fiber cereals are included in this interactive graph.
High numbers are good and low numbers are bad in this case. The further right you go the better the cereal is for you.
According to the HFC metric the top five cereals to choose from are:
- Fiber One (General Mills)
- All-Bran Buds (Kellogg’s)
- Bob’s Red Mill Wheat Rolled (Flakes)
- All-Bran (Kellogg’s)
- Grape-Nuts (Post)
Pick one from this list, add it to your diet, and prepare to be amazed at what cereal can do for you!
If you liked this post, please be sure to share it using one of the social media buttons below. Thank you so much for reading and have a great day!
Before you go, make sure you check out these other great lists of top cereals:
I found a cereal by Ralston Co., called “Fiber Active.” It had about 14 grams of fiber and very low sugar. I was eating it for quite a long time until I couldn’t find it in the store anymore.
I guess it’s still out on the market, but I can’t find it anywhere.
Sounds like an excellent cereal, but I have never heard of it. If you ever find out that is available I’d love to try it and add it to this list. Thanks for the comment.
It is sold at Publix grocery stores in Florida. I get mine on Marco Island, FL! Fiber is 14 grams per 1/2 cup. It tastes good, too!
The recommended daily fiber amount is not a fixed number of grams per day. The current recommendation is based upon calorie consumption. For most adults that amount is 14 gms fiber per 1000 calories. So if you are highly active and eat 3000 calories per day the recommended amount of fiber is 42 gms per day. Some research suggests the 14 gms per 1000 calories is still lower than it should be.
When I made a conscious effort to increase my fiber to ~40 gms per day on a 2300 calorie diet I felt a lot better. Caveat — increase your fiber slowly over several weeks, incremental increases of only a few grams per day per week. Your intestines need time to adjust. Too much too soon will have uncomfortable side effects like extreme flatulence and extreme changes in bowel action. Increase slowly and over a couple months your digestive system will adjust. Do the same if you decide to reduce fiber content. No cold turkey. Taper back slowly.
My motto is usually the more fiber the better because most of us don’t get anywhere near enough. I don’t necessarily agree with the 14 grams per 1000 calorie recommendation because it is too difficult to follow. Just eating more than before is a better strategy for most even if it is super simple. And yes, your recommendations on upping or reducing fiber content slowly over time are excellent, thanks!
My son needs to start a high fiber diet he is very picky would corn flakes fall under that category it’s his favorite or can you recommend something for an 8 year old thank you
Hi Mary, Corn flakes are not the worst cereal you can eat, but they aren’t that high in fiber at 1 gram per cup. Does your sun like Raisin Bran? Raisin Bran is high in sugar, but if you started with Raisin Bran you might be able to go to full bran cereal over time.
Is rasin brand with omega 3 flaxseed cereal better than mimi wheats frosted ceral. .
Which would you perfer
tough question as both are high in sugar… Probably not a huge difference overall, but I’d go with the Raisin Bran in this case.
good information.I just needs to know if “kokocrunch”(a cereal from kelloggs) is high in fiber and also how much fiber it has.
Koko Crunch is not very high in fiber at 2 grams. See here for nutrition info: https://www.myfitnesspal.com/food/calories/nestle-koko-krunch-chocolate-flavored-breakfast-cereal-15g-pack-233004940
I prefer Post Shredded Wheat with or without bran that gives you 7 grams of fibre and no sugar or sodium.