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But newer types of Special K are a better choice, Consumer Reports experts find
Published: October 04, 2014 06:00 AM
Cheerios and Special K are two cereal brands that carry big, shiny health halos—Cheerios for its "heart healthy" image and Special K for its emphasis on weight loss.
To some extent, these reputations are deserved. Cheerios are made from whole-grain oats and they're a decent source of cholesterol-lowering soluble fiber, and Special K is low in calories and fat. But the healthy status doesn't always apply to the 15 other types of Cheerios and the 11 other varieties of Special K in the cereal aisle. Consumer Reports' food experts evaluated the nutritional quality of all the cereals in each line. Here's our take.
Cheerios
The highest-scoring cereal from this brand, not surprisingly, was the original Toasted Whole Grain Oat, which was rated very good; it's low in sugar (just 1 gram per 1 cup serving), calories (100 per cup), and fat (2 grams per cup). Plus it's a good source of fiber (3 grams).
At the bottom of our Ratings was Cheerios Protein Oats & Honey, one of the latest offerings. It has 210 calories and 17 grams of sugar per 1¼ cup serving. (There are seven different sources of sugar in the ingredients list.) That's more calories and sugar than any other Cheerios variety—and about twice what you get in a cup of Chocolate Cheerios or Honey Nut Cheerios.
But doesn't the extra protein compensate for the extra calories and sugar? Not really. The cereal has just 7 grams of protein (from added lentils and soy protein) before you add the milk. An 8-ounce serving of plain Greek yogurt gives you about 20 grams of protein, and two large scrambled eggs contain about 12 grams.
If you're a Cheerios fan who wants to pump up the protein at breakfast, consider doubling the package serving size of original Cheerios. That will give you 6 grams of protein and 6 grams of fiber for 200 calories and just 2 grams of sugar.
Special K
Original Special K isn't so "special" from a nutritional standpoint. It received a fair rating and the lowest nutritional score of the 55 cereals we looked at, mostly because it has 0 grams of fiber and its fairly high in sodium for a cereal, 220 milligrams.
A few of the newer varieties in the line did better. Special K Multi-Grain has 110 calories, 3 grams of fiber, and 6 grams of sugars per serving and contains no fat. Red Berries had more sugar (9 grams) but the fiber and calories were the same as in the Multi-Grain.
The Protein variety was a better choice, too. Like the original, it has 120 calories per serving. But soy protein isolate bumps the protein content to 10 grams, from 6, and it has 3 grams of fiber. The sugar content is more than doubled, though—4 grams in the original compared with 9 grams in the Protein version. Fruit & Yogurt has the most sugar of any of the cereals in this line: 10 grams.
—Linda Greene
FAQs
This article will cover the 14 healthiest cereals you can eat.
- Ezekiel 4:9 Sprouted Grain Cereals. ...
- Nature's Path Organics Superfood Cereals. ...
- Barbara's Shredded Wheat Cereal. ...
- Arrowhead Mills Spelt Flakes. ...
- Cauliflower “oatmeal” ...
- DIY peanut butter puffs cereal. ...
- Love Grown Original Power O's. ...
- DIY flax chia cereal.
False advertising lawsuit alleges there are undisclosed pesticides in Cheerios. Further proof of the creativity of the plaintiffs' bar. I've posted frequently about what seems to be the never-ending litany of false advertising lawsuits against food and beverage manufacturers.
Are Cheerios as healthy as oatmeal? ›
Which is better for cholesterol, oatmeal or Cheerios? "Oatmeal is better than Cheerios for lowering cholesterol because it contains more soluble fiber, called beta-glucans, per serving that could help decrease LDL cholesterol and increase HDL cholesterol.
Are Cheerios actually healthy? ›
Cheerios contain whole grains and nutrients like vitamin D and iron. But Cheerios are processed food and eating processed foods often may have negative consequences on your health.
What is the FDA warning on Cheerios? ›
The FDA indicates that General Mills' use of this health claim causes Cheerios to be a misbranded food because it has not been authorized by either regulation or the Federal Food, Drug and Cosmetic Act (FDCA) to bear such a claim.
What is the controversy with Cheerios? ›
A pesticide linked to reproductive and developmental issues in animals was found in oat-based foods sold in the U.S., including under major brand names like Cheerios and Quaker Oats, according to a recent peer-reviewed study.
What is the bad chemical in Cheerios? ›
Last year, the EWG also found chlormequat in 92% of the oat-based foods tested, including Cheerios and Quaker Oats. A spokesperson for General Mills, the company that makes Cheerios, told Verywell in an email that all of its products “adhere to all regulatory requirements.”
Are Cheerios or eggs healthier? ›
The study, by researchers in Boston, shows that we should be starting our day with a big bowl of cheerios - as they're a healthier option than protein-based meals such as eggs. Huh? If you're as baffled as us - here's how they came to their conclusion.
Is peanut butter good for cholesterol? ›
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Are corn flakes healthier than Cheerios? ›
Both oatmeal and Cheerios are whole grains, which puts them ahead of cereals like Corn Flakes and Special K, in which the bran and germ have been removed, Dr. Mozaffarian said. Whole grains have more fiber and a wider range of vitamins and minerals.
Some Popular Breakfast Cereals May No Longer Be Considered “Healthy” by the FDA
- Raisin Bran — 9 grams of added sugars.
- Special K — 10 grams of added sugars.
- Honey Bunches of Oats — 9 grams of added sugars.
- Kellog's Corn Flakes — 4 grams of added sugars, 300 milligrams of sodium.
- Honey Nut Cheerios — 12 grams of added sugars.
1. Porridge. Porridge is our top choice for a heart-healthy breakfast, made with low-fat milk or water. All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet.
What is the healthiest cereal to eat every morning? ›
When Consumer Reports nutrition experts evaluated 32 breakfast cereals, they recommended the following options that rated high for both nutrition and taste:
- One Degree Organic Foods Sprouted Ancient Maize Flakes.
- General Mills Wheaties.
- Kind Honey Almond.
- Post Grape-Nuts Original.
- Barbara's Multigrain Spoonfuls Original.
1. Porridge. Porridge is our top choice for a heart-healthy breakfast, made with low-fat milk or water. All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet.
What is the number 1 breakfast cereal? ›
Today, the largest cereal brand in the United States is Cheerios, with a revenue of $18.126 billion and 139.1 million boxes sold in 2021.
What cereal has the least amount of sugar? ›
Lower-Sugar Breakfast Cereal Options
- Multi Grain Cheerios (8g sugar)
- Original Cheerios (2g sugar)
- Kix (4g sugar)
- Rice Chex (3g sugar)
- Kashi Whole Wheat Biscuits, Autumn Wheat (7g sugar)
- Nature's Path Heritage Flakes (5g sugar)
