10 Better Choice Cereals

There is a lot of choice in the cereal aisle and it feels like almost every box is looking at you or shouting its message.

High in fibre, source of protein, made with whole grain.

The front of the packet is marketing. The nutrition panel and the ingredient list on the back are what actually tell you what is inside, and that is where we always look first.

To take the guesswork out of it, we teamed up with Paediatric Dietitian Anna Ritan from Nourish Little Lives and pulled together ten cereals that are a genuinely better choice for the whole family. Every one of them is a wholegrain-first option with a cleaner ingredient list, many have sodium and sugar within the ideal range and we also considered the fibre. 

What we looked for

1. Wholegrains first, because a whole grain keeps all three layers of the grain and with them more fibre, protein, vitamins, minerals and antioxidants
2. No artificial extras, so no added flavours, colours, emulsifiers or preservatives - we don't need an UPF for breakfast 
3. Sodium under 400mg per 100g. And sugar ideally under 15g per 100g, with a closer look at where sugar sits in the ingredient list if it creeps higher
4. We also wanted a good source of fibre, more than 3g per serve, and because serving sizes vary from one cereal to the next, every fibre figure below is shown per 100g so you can compare them fairly

The wholegrain classics

The wheat biscuits and flakes most of us grew up on. Simple, affordable and an easy grab for an everyday bowl. Flavour yourself with berries, yoghurt or honey if needed.

Uncle Tobys Shredded Wheat

One ingredient - whole grain wheat at 100%, with no added salt and no added sugar at all. Sodium is just 21mg per 100g, sugar 0.7g, and fibre a generous 12.2g. About as simple as a boxed cereal gets.

Woolworths Wheat Biscuits

A budget-friendly home-brand staple made from 99% whole grain wheat and a little salt. Sodium sits at 270mg per 100g, sugar at 1.7g, and fibre at 10.7g. 

Uncle Tobys Weeties

If your family prefers a flake to a biscuit, these are 99% whole grain wheat with just salt added. Sugar is barely there at 0.4g per 100g and fibre is high at 12.7g. The sodium is a touch higher at 375mg per 100g, still comfortably under the 400mg Australian guideline.

VitaBrits

Another wholegrain wheat biscuit, 99% whole grain wheat and salt, with no added sugar. Sugar is 1.7g per 100g and fibre 11.3g. The sodium is the highest of the wheat options at 395mg per 100g, which still slips under the guidelines.

Oats and porridge

For the warm-bowl mornings or for anyone who likes to build their breakfast from a blank base.

Macro Organic Australian Rolled Oats

One organic ingredient and nothing else. Sodium is under 5mg per 100g, sugar just 1.0g, and fibre 11.0g. As unprocessed as breakfast gets, one of the cheapest per 100g, and a blank canvas for fruit or a spoon of yoghurt.

Carman's No Added Sugar Porridge, Natural 5 Grain & Super Seed

The convenience of a sachet without the added sugar. It is 90% whole grains plus a 10% mix of seeds, with sodium at just 9mg per 100g, sugar 1.2g and an excellent 13.1g of fibre. A great grab-and-go option for busy mornings.

Muesli and granola

More texture, more seeds and nuts. A couple of these run a little higher in sugar, so we have flagged where to keep an eye out.

Red Tractor Farmers Market Super Seed Muesli

Rolled oats at 79% with a generous mix of seeds, and no artificial colours or flavours. Sodium is little at 8mg per 100g, sugar 0.8g, and fibre a standout 13.2g. A good all-round natural muesli option.

Sunsol Low Sugar Natural Muesli

A nutty blend of whole grains, seeds and nuts such as almonds, cashews, macadamias and walnuts. Sodium is 9mg per 100g, sugar a low 1.8g and fibre 10.3g. 

Farmer Jo Gluten Free Granola, Honey Coconut & Almond

A granola built on seeds, coconut, honey and nuts. The sugar is higher here at 10.1g per 100g, though it comes from honey and still sits under the Australian 15g guide, with 9.2g of fibre and just 38mg of sodium. A delicious option, which is great over a bowl of Greek yoghurt.

Goldenvale Honey Pecan Paleo Granola

A grain-free granola of seeds, coconut, honey and nuts, and the highest fibre on the entire list at 14.6g per 100g. Sugar is 9.7g per 100g, again from honey and under 15g, with sodium at 94mg. A cost effective option from ALDI.

A few tips to make the switch

You do not have to overhaul breakfast overnight. If your family is used to sweeter cereals, try mixing a little of the new one in with their current favourite and shifting the ratio over time. You can also add sweetness and flavour naturally with fresh fruit, a shake of cinnamon or a dollop of Greek yoghurt.

Anna also says "For little ones under two, look for cereals with no added sugar at all". Several of the options above are suitable here. 

Want to learn more?

This is just a taste of what is inside the Supermarket Swap app, where thousands of products are nutritionally reviewed and ranked, and every one is checked against price too. You can compare cereals at a glance, build your shopping list and find a better choice in every aisle without the guesswork.