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The Nutrition Source

Breakfast Cereal Sugar Content List

Sugar CerealEach breakfast cereal is listed with its serving size, grams of sugar per serving, and amount of sugar as a percentage of the cereal's weight.* Some cereals are more than 40 percent sugar and have 12 or more grams of sugar per serving. Virtually all of this sugar is added sugar.

Read related article: Finding Sugar in Cereals Takes Detective Work 

The American Heart Association (AHA) has recommended that Americans drastically cut back on added sugar, to help slow the obesity and heart disease epidemics. The AHA's suggested added sugar threshold is no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. But remember—your body doesn't need to get any carbohydrate from added sugar.

*Cereal information obtained from Harvard SFFQ Nutrition Database (2008) and updated with information from manufacturers' websites (October 2009). The Nutrition Source and the Department of Nutrition at Harvard School of Public Health do not endorse specific brands, and the inclusion of brand-name cereals on this list does not constitute an endorsement. View website sourcing information for this list.

Browse through breakfast cereal list: A–E • F–K • L–R • S-Z

 

Cereal Name
100% Bran (1/3 cup)
Post		 7 24%
All-Bran Bran Buds (1/3 cup)
Kellogg's		 8 27%
All-Bran Complete Wheat Flakes (3/4 cup)
Kellogg's		 5 17%
All-Bran Original (1/2 cup)
Kellogg's		 6 19%
Alpha-Bits (1 cup)
Post		 10 36%
Apple Cinnamon Cheerios (3/4 cup)
General Mills		 12 40%
Apple Jacks (1 cup)
Kellogg's		 12 43%
Basic 4 (1 cup)
General Mills		 14 25%
Berry Burst Cheerios (3/4 cup)
General Mills		 8 30%
Bran Flakes (3/4 cup)
Post		 5 17%
Cap'n Crunch (3/4 cup)
Quaker		 12 44%
Cheerios (1 cup)
General Mills		 1 4%
Cinnamon Toast Crunch (3/4 cup)
General Mills		 10 32%
Cocoa Krispies (3/4 cup)
Kellogg's		 12 39%
Cocoa Puffs (3/4 cup)
General Mills		 12 44%
Corn Chex (1 cup)
General Mills		 3 10%
Corn Flakes (1 cup)
Kellogg's		 2 7%
Corn Pops (1 cup)
Kellogg's		 12 41%
Count Chocula (3/4 cup)
General Mills		 12 44%
Cracklin' Oat Bran (3/4 cup)
Kellogg's		 15 31%
Crispix (1 cup)
Kellogg's		 3 10%

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Cereal Name
Fiber One Original (1/2 cup)
General Mills		 0 0%
Froot Loops (1 cup)
Kellogg's		 12 41%
Frosted Cheerios (3/4 cup)
General Mills		 10 36%
Frosted Flakes (3/4 cup)
Kellogg's		 11 37%
Frosted Mini-Wheats Bite Size (24 biscuits)
Kellogg's		 12 20%
Fruity Pebbles (3/4 cup)
Post		 11 37%
Go Lean (1 cup)
Kashi		 6 12%
Golden Grahams (3/4 cup)
General Mills		 11 35%
Good Friends Original (1 cup)
Kashi		 10 19%
Grape Nut Flakes (3/4 cup)
Post		 4 14%
Grape Nuts (1/2 cup)
Post		 4 7%
Heart to Heart Honey Toasted Oat (3/4 cup)
Kashi		 5 15%
Honey Bunches of Oats (3/4 cup)
Post		 6 20%
Honey Bunches of Oats with Almonds (3/4 cup)
Post		 6 19%
Honey Nut Cheerios (3/4 cup)
General Mills		 9 32%
Honey Nut Chex (3/4 cup)
General Mills		 9 28%
Honey Nut Clusters (1 cup)
General Mills		 16 28%
Honey Smacks (3/4 cup)
Kellogg's		 15 56%
Honeycomb (1 1/2 cup)
Post		 10 31%
Kashi 7 Whole Grain Puffs (1 cup)
Kashi		 0 0%
Kix (1 1/4 cups)
General Mills		 3 10%

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Cereal Name
Life, Cinnamon (3/4 cup)
Quaker		 8 25%
Life, Original (3/4 cup)
Quaker		 6 19%
Low Fat Granola without Raisins (1/2 cup)
Kellogg's		 14 29%
Lucky Charms (3/4 cup)
General Mills		 11 41%
Mueslix (2/3 cup)
Kellogg's		 17 31%
Multi-Bran Chex (3/4 cup)
General Mills		 10 21%
Multigrain Cheerios (1 cup)
General Mills		 6 21%
Natural Granola, Lowfat (2/3 cup)
Quaker		 18 33%
Natural Granola, Oats & Honey (1/2 cup)
Quaker		 12 25%
Oat Bran Flakes (1 cup)
Health Valley Organic		 11 22%
Oat Bran, Cold Cereal (1 1/4 cup)
Quaker		 9 16%
Oatmeal Crisp, Crunchy Almond (1 cup)
General Mills		 16 27%
Oatmeal Crisp, Hearty Raisin (1 cup)
General Mills		 20 32%
Oatmeal Squares, Cinnamon (1 cup)
Quaker		 13 22%
Product 19 (1 cup)
Kellogg's		 4 13%
Puffed Rice (1 cup)
Quaker		 0 0%
Puffed Wheat (1 cup)
Quaker		 0 0%
Raisin Bran (1 cup)
Kellogg's		 19 32%
Raisin Bran (1 cup)
Post		 19 32%
Raisin Bran Crunch (1 cup)
Kellogg's		 20 38%
Raisin Nut Bran (3/4 cup)
General Mills		 14 29%
Reese's Puffs (3/4 cup)
General Mills		 12 41%
Rice Chex (1 cup)
General Mills		 2 7%
Rice Krispies (1 1/4 cups)
Kellogg's		 4 12%

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Cereal Name
Selects Banana Nut Crunch (1 cup)
Post		 12 20%
Selects Blueberry Morning (1 1/4 cups)
Post		 16 29%
Selects Cranberry Almond Crunch (3/4 cup)
Post		 13 25%
Selects Great Grains Crunchy Pecans (1/2 cup)
Post		 9 17%
Selects Great Grains Raisins, Dates & Pecans (1/2 cup)
Post		 14 26%
Shredded Wheat Original (1 cup)
Post		 0 0%
Shredded Wheat Spoonsize Honey Nut (1 cup)
Post		 12 23%
Shredded Wheat Spoonsize Original (1 cup)
Post		 0 0%
Smart Start Strong Heart Antioxidants (1 cup)
Kellogg's		 14 28%
Special K (1 cup)
Kellogg's		 4 13%
Special K Red Berries (1 cup)
Kellogg's		 9 29%
Total (3/4 cup)
General Mills		 5 17%
Total Raisin Bran (1 cup)
General Mills		 17 32%
Trix (1 cup)
General Mills		 12 38%
Waffle Crisp (1 cup)
Post		 12 40%
Weetabix (2 Weetabix)
Weetabix		 1.7 5%
Wheat Chex (3/4 cup)
General Mills		 5 11%
Wheaties (3/4 cup)
General Mills		 4 15%
Whole Wheat Biscuits, Autumn Wheat (29 biscuits)
Kashi		 7 13%

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The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.

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