50 Breakfast Cereals Highest in Sugar

Breakfast cereals are a popular food common to almost every household. While they promise many health benefits, they are often laden with unhealthy sugars, and also more expensive than plain hot cereals like oatmeal.

Surprisingly some of the cereals which purport to be the healthiest have the most sugar, namely: granola and bran flakes. In addition to granola and bran flakes, other cereals with high amounts of sugar include chocolate cereals, marshmallow cereals, golden puffs, Cinnabon cereals, and cereals with dried fruits.

Below is a list of cereals with the most sugar per common serving size. Also included is the number of calories and the net-carbs they provide. Net-carbs are the total amount of carbs (including sugar) minus the amount of fiber. The lower the net-carbs the better. For more information see the list of low sugar cereals.

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List of 50 High Sugar Cereals

#NameServingSugarCaloriesNet Carbs
1Familia Swiss Muesli 1 cup (122g)28.3g47379.7g
2Homemade Granola 1 cup (122g)24.2g59754.9g
3Malt-O-Meal Raisin Bran Cereal 1 cup (59g)19.5g20241.4g
4Post Raisin Bran Cereal 1 cup (59g)19.4g19138.5g
5Kelloggs Raisin Bran Crunch 1 cup (53g)18.7g18840.8g
6Kelloggs Raisin Bran 1 cup (59g)18.5g18838.9g
7Kelloggs Raisin Bran Cinnamon Almond 1 (1/4) cup (58g)18.1g20141.8g
8Kelloggs Raisin Bran With Cranberries 1 (1/4) Cups (59g)17.9g20344.2g
9General Mills Nature Valley Low Fat Fruit Granola 2/3 cup (55g)17.5g21040.9g
10General Mills Total Raisin Bran 1 cup (53g)17.1g16535.9g
11General Mills Oatmeal Crisp Hearty Raisin 1 cup (62g)16.9g23145.4g
12Kelloggs Low Fat Granola With Raisins 2/3 cup (60g)16.7g22943.6g
13Kelloggs Raisin Bran With Omega-3 From Flaxseed 1 Cup (53g)16.6g18538.7g
14Malt-O-Meal Chocolate Marshmallow Mateys 3/4 cup (30g)16.6g11825.7g
15Post Selects Blueberry Morning 1 (1/4) cup (55g)16.1g21742.3g
16Quaker Mothers Cinnamon Oat Crunch 1 cup (60g)15.2g22943g
17Kelloggs Honey Smacks 3/4 cup (27g)15.2g10322.5g
18Malt-O-Meal Apple Zings 1 cup (33g)14.7g12928.1g
19Malt-O-Meal Tootie Fruities 1 cup (32g)14.5g12526.8g
20Malt-O-Meal Corn Bursts 1 cup (31g)14.5g11927.5g
21Kelloggs Marshmallow Froot Loops 1 cup (29g)14.5g10923.8g
22Post Golden Crisp 3/4 cup (27g)14.5g10323g
23Malt-O-Meal Coco-Roos 3/4 cup (30g)14.4g11725g
24Kelloggs Apple Jacks With Marshmallows 1 cup (28g)14.3g10623g
25Quaker Mothers Cocoa Bumpers 1 cup (33g)14.2g12628.8g
26General Mills Honey Nut Clusters 1 cup (57g)14.1g21345g
27General Mills Fiber One Raisin Bran Clusters 1 cup (55g)14.1g17436g
28Quaker Low Fat 100% Natural Granola With Raisins 2/3 cup (55g)14.1g21339g
29Quaker Capn Crunchs Oops! All Berries Cereal 1 cup (32g)14.1g12627g
30General Mills Raisin Nut Bran 3/4 cup (49g)14g18033.2g
31Kelloggs Smart Start Strong Heart Antioxidants Cereal 1 cup (50g)13.9g18640.7g
32Kelloggs Low Fat Granola Without Raisins 1/2 cup (49g)13.9g19136.2g
33Malt-O-Meal Golden Puffs 3/4 cup (27g)13.9g10023.5g
34Kelloggs Mueslix 2/3 cup (55g)13.8g19537g
35General Mills Oatmeal Crisp Crunchy Almond 1 cup (60g)13.7g23441.9g
36Kelloggs Cracklin Oat Bran 3/4 cup (49g)13.7g19428.2g
37Quaker Natural Granola Apple Cranberry Almond 1/2 cup (49g)13.4g20531.8g
38Post Great Grains Raisin Date & Pecan 3/4 cup (55g)13.3g20835.8g
39Chocolate-Flavored Frosted Puffed Corn 1 cup (30g)13.1g12225g
40Wheat And Bran Presweetened With Nuts And Fruits 1 cup (55g)13g21236.6g
41Malt-O-Meal Colossal Crunch 3/4 cup (30g)12.8g12024g
42Kashi Golean Crunch! 3/4 Cup (53g)12.7g19530.2g
43Quaker 100% Natural Granola With Oats Wheat Honey And Raisins 1/2 cup (51g)12.6g21033.3g
44Kelloggs Frosted Mini-Wheats Little Bites Chocolate 1 cup (56g)12.5g19839.5g
45Kelloggs Frosted Mini-Wheats Maple & Brown Sugar Bite Size 25 biscuits (55g)12.5g19340.9g
46Kashi Heart To Heart Oat Flakes & Blueberry Clusters 1 cup (55g)12.5g20740.1g
47Kelloggs Frosted Mini-Wheats Bite Size Strawberry Delight 25 biscuits (55g)12.5g19440.9g
48Kelloggs Frosted Mini-Wheats Bite Size Blueberry Muffin 25 biscuits (55g)12.5g19441g
49Kelloggs Cinnabon Cereal 1 cup (30g)12.5g12323.8g
50Malt-O-Meal Berry Colossal Crunch 3/4 cup (30g)12.5g11925.4g
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How much sugar do breakfast cereals contain on average?

The average serving of cereal contains 9 grams of sugar.
25% of those will contain 6 grams or less.

50% will contain 9.3 grams or less.

25% will contain 12 grams or more.

All brands of raisin bran contain a lot of sugar, with 18-19 grams per cup. However, granolas and Familia's granola in particular, can contain even more with an astounding 28 grams of sugar per cup.

What can I do to reduce my sugar intake in cereals?

Try making your own hot cereal at home. Check labels for instant oatmeals, as they can often have a lot of added sugars. Your best choice is to buy whole cereals. Making oatmeal is really easy and should not take more than 5 minutes. See our step by step guide for how to make oatmeal. If you do feel the need to have some sugar, try using a little bit of honey, or dry fruits, and use less and less each time. Low sugar fruits like strawberries, raspberries, or blueberries are a good choice to substitute for sugar.

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.