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5 High Protein Cereals that Are Low in Sugar Too

5 High-Protein Cereals that Are Low in Sugar, Too

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Breakfast cereals are usually high in carbs – refined, processed carbs, at that – and contain little protein. There are a few cereal options, however, that pack in a surprising punch of protein, which is essential for keeping us fuller, longer; supporting muscle repair and growth; and maintaining alertness and focus. Read on for a list of the best high-protein cereals you can find at your local grocery store.

Tip: Check product websites for store-locator in your region

Magic Spoon Grain-Free Cereal

  • Per ½ cup (28 grams): 90 calories, 11 grams carbs (0 net carbs), 3 grams fiber, 0 grams sugar, 10 grams protein
  • Ingredients include: Milk protein isolate, erythritol (a plant-based, no-calorie sweetener), MCTs (medium chain triglycerides), insulin, allulose (a plant-based sweetener), natural colors, monk fruit extract
  • Dairy-based protein; sweetened with monk fruit extract
  • Flavors include: Fruity, Cocoa, Frosted, Honey, Cinnamon

Kay’s Naturals Cereal

  • Per cup (34 grams): 120 calories, 18 grams carbs (14 net carbs), 4 grams fiber, 3 grams sugar, 12 grams protein
  • Non-GMO ingredients include: Soy protein isolate, yellow corn flour, rice flour, tapioca starch, pea fiber, honey, sugar and stevia
  • Plant-based protein; sweetened with blend of honey, sugar and stevia
  • Flavors include: Apple Cinnamon, Honey Almond, French Vanilla

HighKey Protein Cereal

  • Per cup (37 grams): 150 calories, 15 grams carbs (4 net carbs), 1 gram fiber, 0 grams sugar, 13 grams protein
  • Ingredients include: Milk protein blend (casein, whey protein concentrate), allulose, monk fruit extract, sunflower and avocado oils, inulin
  • Dairy-based protein; sweetened with allulose and monk fruit extract
  • Flavors include: Fruity, Cocoa, Frosted, Blueberry, Cinnamon

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Catalina Crunch Keto Friendly Cereal

  • Per ½ cup (36 grams): 110 calories, 14 grams carbs (5 net carbs), 9 grams fiber, 0 grams sugar, 11 grams protein
  • Ingredients include: Pea protein, potato fiber, corn fiber, chicory root fiber, tapioca flower, sunflower oil
  • Plant-based protein; sweetened with stevia
  • Flavors include: Fruity, Maple Waffle, Chocolate Banana

Nature’s Path Organic Keto Cereal

  • Per cup (40 grams): 110 calories, 20 grams carbs (4 net carbs), 10 grams fiber, 0 grams sugar, 7 grams protein
  • Organic ingredients include: Potato fiber, erythritol (a plant-based, no-calorie sweetener), tapioca starch, navy bean flower, pea protein, mung bean protein, coconut oil, psyllium (fiber)
  • Plant-based protein; sweetened with organic monk fruit extract
  • Flavors include: Cinnamon Toast, Dark Chocolate

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items. A version of this article originally appeared on WGNO’s “FUELED wellness + nutrition with Molly” segment.

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"For those who do eat breakfast, our choices can make or break us, nutritionally speaking. Breakfast sets the tone for our energy focus, and even our cravings. Do it right and we’re energized till lunchtime. Do it wrong, though, and it’s easy to feel ravenous, craving carbs in no time.”