For many, cereal is a cornerstone of their diet, offering a convenient, affordable, and universally appealing meal option. However, traditional cereals often come with a high carbohydrate content, which can be a concern for those following a low-carb diet. If you're looking to reduce your carb intake without sacrificing your love for cereal, low-carb cereals can be a game-changer. This article explores the best low-carb cereal options available, considering factors like nutritional content, ingredients, taste, and price.
Why Choose Low Carb Cereal?
If you would like to continue eating cereal but don’t want to start your day with a blood sugar spike, low-carb cereals might be just what you need. The best low-carb cereals also provide protein, fat, fiber, and micronutrients that promote health. A good low-carb cereal must not only be low in carbs but also have a balanced macronutrient composition in general.
What to Consider When Buying Low Carb Cereal
When shopping for the best low carb cereal, you’ll want to consider several factors.
- Nutritional Content: Pay close attention to the macronutrient balance.
- Ingredients: Be mindful of what goes into your cereal.
- Price: Low-carb options can be pricier than traditional cereals.
- Available Flavors: Variety can make or break your cereal experience.
- Taste and Texture: Preferences vary, so find what suits you.
- Degree of Processing: Opt for minimally processed options when possible.
Carb Content
The number of carbs to look for depends on how strictly you’re limiting your carb intake. For example, if you’re following a keto diet and counting net carbs - total carbs minus indigestible fiber and sugar alcohols - you’ll want to look for cereals that contain 5 grams or less of net carbs per serving. On the other hand, a more moderate low carb diet may allow for cereals with up to 20-30 grams of total carbs per serving. The cereals mentioned in this article contain 20 grams or less of total carbs per serving or 14 grams or less of net carbs per serving. Keep in mind that unless you eat your cereal dry, you’ll also need to account for the carbs provided by your milk or milk alternative of choice. The best milk to pair with low-carb cereals is almond milk due to its low carb content, about 1 gram per cup.
If you are following a ketogenic diet, it’s vital to know the amount of net carbs in a cereal to ensure it fits within your daily limit of 50 grams or less.
Read also: Keto Cereal: A Diabetic-Friendly Breakfast?
Ingredients to Watch Out For
You may want to avoid certain ingredients when choosing a low carb cereal. Ingredients to avoid or minimize in your diet include artificial preservatives, fillers, and dyes. Since cereal is often considered a sweet breakfast meal, most cereal brands include added sweeteners. It is best to stick with natural sweeteners like stevia and monk fruit. Additionally, it’s best to limit consumption of artificial sweeteners like aspartame and sucralose. Despite being sugar-free, they can have an effect on your blood sugar.
For example, artificial sweeteners such as sucralose and aspartame may interfere with your gut health (1). Additionally, many cereals contain artificial colors or flavors or other highly processed ingredients that may be associated with health issues - such as hyperactivity in children or an increased risk of obesity and chronic disease (2).
Fiber and Sugar Alcohol Content
Fiber and sugar alcohols are both indigestible, so the presence of more of them will decrease the net carb count in a cereal. Plus, fiber offers several health benefits, including improved digestion, better gut health, and a reduced risk of several chronic diseases (3). However, keep in mind that cereals containing sugar alcohols may cause digestive upset when eaten in large amounts. With these cereals, it’s best to stick to a single serving (4).
Amount of Protein
Many low carb cereals are high in protein. Protein can help you feel full longer, especially when paired with fiber (5).A good general rule is to look for a cereal that contains at least 5 grams of protein per 1/2-cup serving.
Available Flavors
Many of the most popular brands of low carb cereal are available in traditional cereal flavors such as chocolate, fruity, frosted, and cinnamon. However, not all brands offer the same flavors. Many brands on our list offer a variety box, which is a great option if you’re not sure which flavor your family will like best.
Read also: Diving into Keto Cereal
Price
Since these low-carb cereals are made with higher quality ingredients, they tend to cost more than most common cereals. Most low carb cereals are significantly more expensive than other types of cereal, ranging in price from roughly $1.00-$2.75 per serving. To determine if one fits into your budget, multiply the price per serving by the number of servings you would typically eat in a week. If you want low carb cereal to be a regular part of your routine, you may want to stock up on your favorite when it goes on sale.
Taste and Texture
I grew up eating sugary cereal and have now tried lots of low carb cereals, and my advice is not to expect a low carb cereal to taste just like regular cereal. You don’t have to sacrifice taste to enjoy healthier foods. It may take more than one try to find the best low-carb cereal for you. While most of these cereals cost more than ordinary cereal, they all provide great value for their cost. Although the texture of many low carb cereals is a perfect substitute, the sugar alternatives used in these cereals don’t taste exactly like sugar - and if you’re not used to the taste of these alternatives, you might find yourself regretting your purchase.
Degree of Processing
Another thing to keep in mind is that most cereals - including low carb cereals - are highly processed. Highly processed foods have been linked to obesity and chronic diseases such as type 2 diabetes and heart disease. Therefore, you should try to limit your intake of low carb cereals, even if they’re made with healthier ingredients than a typical cereal (6, 7). Some exceptions include unsweetened low carb “oatmeals” and unsweetened low carb granolas. Because they typically contain only nuts and seeds, these products wouldn’t be considered highly processed.
Vetting
All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. For the most part, the cereals included are free of artificial sweeteners and other artificial ingredients. For certain brands, it was noted that some flavors don’t contain these ingredients, but other flavors might. Although many low carb cereals are “love it or hate it,” only those that have been personally tried (and approved of) and those that have mostly positive reviews for taste and texture are included.
Top Low Carb Cereal Choices
Here’s a detailed look at some of the best low-carb cereal options available on the market, categorized by their strengths:
Read also: Best Keto Breakfast Cereals
Best Overall Low Carb Cereal: Magic Spoon
- Price: $$$
- Flavors: Fruity, Peanut Butter, Cocoa, Cinnamon, Frosted, Blueberry, Maple Waffle, and Cookies & Cream, plus some seasonal and limited edition flavors
- Pros: Variety of flavors, no sugar alcohols
- Cons: Expensive
Magic Spoon cereals are low in carbs and high in protein, with varieties containing 4-5 grams of net carbs and 12-14 grams of protein per 1-cup (36-gram) serving (8). Magic Spoon cereals come in a variety of classic cereal flavors that make them a favorite among adults and kids alike. In addition to being grain-free and sugar-free, Magic Spoon cereals are free of sugar alcohols. Instead, they’re sweetened with a blend of monk fruit extract and allulose, an indigestible form of sugar that doesn’t appear to cause the same digestive problems in high doses. Allulose can also be subtracted from total carbs when calculating net carbs (9).
Nutrition per 1-cup (38-gram) serving of Magic Spoon Fruity (8):
- Calories: 150
- Total carbs: 15 grams
- Fiber: 1 gram
- Net carbs: 4 grams
- Protein: 13 grams
Best Budget-Friendly Low Carb Cereal: Kashi GO Keto Friendly Breakfast Cereal
- Price: $
- Flavors: Dark Cocoa, Cinnamon Vanilla
- Pros: Inexpensive, lightly sweetened, no sugar alcohols
- Cons: Not appropriate for keto
Although many low carb cereals can be expensive, this one from Kashi is significantly less so - plus, it’s really tasty. Despite its name, Kashi GO Keto contains too many net carbs for most keto diet. However, it’s an excellent choice for other, more moderate low carb diets. It also contains an impressive 12 grams of protein per 1-cup (40-gram) serving. Kashi GO Keto is sweetened with monk fruit extract and allulose, so it’s free of sugar alcohols.
Nutrition per 1-cup (40-gram) serving of Kashi GO Dark Cocoa (10):
- Calories: 150
- Total carbs: 19 grams
- Fiber: 8 grams
- Net carbs: 10 grams
- Protein: 12 grams
Best Keto Cereal: Snack House Keto Cereal
- Price: $$$$
- Flavors: Banana Maple French Toast, Fruity Puffs, Cinnamon Swirl, Chocolate, PB Cup, Wild Berry
- Pros: Keto-friendly, no sugar alcohols
- Cons: Food dyes and artificial sweeteners in some flavors
With certain flavors containing only 1 gram of net carbs per 2/3-cup (27-gram) serving, Snack House Keto Cereal is perfect for people following the keto diet. The cereal is sweetened with a combination of allulose (which reduces the net carb count), stevia, and monk fruit. Reviewers rave about the flavor. Just keep in mind that the Fruity Puffs flavor contains artificial food dyes, which have been linked to some health problems, such as hyperactivity in children (2). Additionally, the Banana Maple French Toast flavor contains the artificial sweetener sucralose, which may affect gut health and metabolic health (11).
Nutrition per 2/3-cup (27-gram) serving of Snack House Fruity Puffs Cereal (12):
- Calories: 115
- Total carbs: 8 grams
- Fiber: 0 grams
- Net carbs: 1 gram
- Protein: 15 grams
Best Low Carb Cereal for Kids: Schoolyard Snacks Cereal
- Price: $$$$
- Flavors: Peanut Butter, Cocoa, Fruity, Cinnamon Bun, Cookies & Cream
- Pros: Low in total and net carbs, no sugar alcohols, individually packaged
- Cons: Expensive
Schoolyard Snacks cereal is made from minimal ingredients, low in sugar, and packaged in single-serving (26-gram) bags, making it a perfect after-school or on-the-go snack for kids. Each flavor is sweetened with a blend of allulose and monk fruit and contains a maximum of nine ingredients. However, reviewers are really mixed regarding the taste. Some love the taste of the cereal, while others say it has a distinct aftertaste from the sweeteners.
Nutrition for 1 single-serving (26-gram) bag of Schoolyard Snacks Cocoa (13):
- Calories: 100
- Total carbs: 6 grams
- Fiber: 1 gram
- Net carbs: 1 gram
- Protein: 13 grams
Best Low Carb Cereal with the Most Flavors: Catalina Crunch
- Price: $$
- Flavors: Chocolate Peanut Butter, Fruity, Dark Chocolate, Cinnamon Toast, Maple Waffle, Honey Graham, Chocolate Banana, Mint Chocolate Chip
- Pros: Zero sugar, high in fiber, no sugar alcohols
- Cons: Small serving size, some reviewers say the stevia leaves an aftertaste
Catalina Crunch cereals come in a variety of popular cereal flavors, as well as some unexpected ones like Chocolate Banana and Mint Chocolate Chip. The cereals are sweetened with stevia and monk fruit and contain an impressive 9 grams of fiber per 1/2-cup (36-gram) serving, keeping net carbs low. However, some reviewers say the stevia aftertaste is prominent and can make the actual flavors of the cereal seem muted.
Nutrition per 1/2-cup (36-gram) serving of Catalina Crunch Chocolate Peanut Butter (14):
- Calories: 110
- Total carbs: 14 grams
- Fiber: 9 grams
- Net carbs: 5 grams
- Protein: 11 grams
Best Low Carb Hot Cereal: Pure Traditions Instant Keto “Oatmeal”
- Price: $$$
- Flavors: Unsweetened, Maple, Power Protein
- Pros: Made with real food ingredients, high in fiber
- Cons: Some reviewers say cinnamon taste is too strong
Pure Traditions Instant Keto “Oatmeal” is a great option if you’re missing oatmeal, grits, or cream of wheat on your low carb diet. In addition to being keto- and paleo-friendly, this hot cereal is minimally processed and contains only whole food ingredients, including ground coconut, tree nuts, seeds, and konjac root (which is also used to make low carb shirataki noodles). The brand also offers a Maple flavor that’s sweetened with real maple sugar. While it has about twice the amount of total carbs per 1/2-cup (40-gram) serving compared with the Unsweetened option, the Maple variety is still lower in carbs than traditional sweetened oatmeal. Overall, reviewers are impressed with both the flavor and the texture of the cereal, though many say that the cinnamon - which is in all the flavors - can be overwhelming.
Nutrition per 1/2-cup (40-gram) serving of Pure Traditions Unsweetened (15):
- Calories: 240
- Total carbs: 10 grams
- Fiber: 8 grams
- Net carbs: 2 grams
- Protein: 6 grams
Best Low Carb Granola: Livlo Granolo
- Price: $$
- Flavors: Cinnamon Almond Pecan, Chocolate Hazelnut, Frosted Blueberry
- Pros: Good reviews for taste, keto-friendly
- Cons: Contains sugar alcohol
Looking for a low carb granola to snack on or sprinkle on top of yogurt? Livlo Granolo ticks all the boxes, as it contains just 1-2 grams of net carbs per 1/3-cup (35-gram) serving, depending on the flavor. Livlo Granolo contains a mixture of nuts and seeds for crunch, a coating made from coconut oil, and 5 grams of erythritol per serving for sweetness. Just keep in mind that eating large amounts of erythritol-containing foods could result in digestive discomfort.
Nutrition per 1/3-cup (35-gram) serving of Livlo Granolo Chocolate Hazelnut (16):
- Calories: 180
- Total carbs: 10 grams
- Fiber: 4 grams
- Net carbs: 1 gram
- Protein: 5 grams
Best Low Carb Granola Runner-Up: Lakanto Granola
- Price: $$
- Flavors: Cinnamon Almond Crunch, Chocolate Crunch, Berry Crunch
- Pros: Fairly inexpensive, good taste according to reviewers
- Cons: Contains sugar alcohol, lower in protein than other low carb cereals
Lakanto is a well-known brand of sugar-free sweeteners made from monk fruit and erythritol. They also sell various snacks, drink mixes, and other foods made with their sugar alternative. One of their offerings is this low carb granola, which contains just 2 grams of net carbs per 1/3-cup (30-gram) serving. Containing mostly coconut and sunflower seeds, it has a great crunch and is a good alternative to traditional granola. Reviewers say it tastes great with yogurt or on its own. Just keep in mind that because the granola contains 5 grams of sugar alcohol per serving, it’s best to stick to one serving at a time to avoid an upset stomach.
Nutrition per 1/3-cup (30-gram) serving of Lakanto Granola Cinnamon Almond Crunch (17):
- Calories: 160
- Total carbs: 10 grams
- Fiber: 3 grams
- Net carbs: 2 grams
- Protein: 3 grams
Best Grain-Free Cereal: Three Wishes
- Price: $$
- Flavors: Cinnamon, Honey, Unsweetened, Cocoa, Fruity, Frosted
- Pros: Fairly inexpensive, several flavors available
- Cons: Not appropriate for keto, some find the texture too crunchy
Three Wishes cereal is grain-free and vegan, so it’s ideal for people following a gluten-free or dairy-free diet. It’s also low in sugar and carbs, with the Unsweetened version containing 17 grams of total carbs per 3/4-cup (35-gram) serving and sweetened flavors containing 3 grams of additional carbs per serving from added sugar. While these cereals aren’t appropriate for ultra low carb keto diets, they are a good fit if you’re following a more moderate low carb diet or if you’re just trying to reduce your sugar intake. Reviewers are happy with the taste and texture overall, though some say the cereal is a little too hard and crunchy.
Nutrition per 3/4-cup (35-gram) serving of Three Wishes Unsweetened (18):
- Calories: 110
- Total carbs: …
Additional Low Carb Cereal Options
- Schoolyard Snacks offer a small range of low-carb products that includes low-carb keto-friendly cereal. Instead of ultra processed grains, the Schoolyard Snack cereal is made with ingredients such as milk protein isolate, tapioca fiber, and natural flavors. The sweeteners of choice are allulose and monk fruit. Each serving of Schoolyard Snacks Cereal contains 90 calories, a remarkable 1 gram of net carbs, 12 grams of protein, and 4.5 grams of fat. However, it’s low in dietary fiber.
- Unlike ordinary granola, Julian Bakery ProGranola doesn’t contain any grains or added sugar. The seeds used include pumpkin seeds, chia seeds, flax seeds, and sesame seeds. Seeds are not only wonderful sources of protein and fat but they also offer generous amounts of dietary fiber. You can choose to eat the granola as it is or add milk like you would any cereal. Julian Bakery ProGranola comes in four main flavors: Vanilla Cinnamon Cluster, Peanut Butter Cluster, Chocolate Cluster, and Espresso Cluster.
- This low carb breakfast cereal is one of the best options without milk protein, which makes it suitable for vegans and those living with lactose intolerance. The other ingredients present in the cereal are all natural and don’t include any artificial additives.
- The puffs only contain four ingredients which are grass-fed whey, tapioca starch, calcium, and sunflower lecithin. Each serving of ProMix Nutrition Whey Protein Puffs contains 50 calories, 2 grams of net carbs, 10 grams of protein, and 0.5 grams of fat.
- The cereal is made with several healthy ingredients that include nuts, seeds, natural flavors, and sweeteners.
- This is one of the newer brands on the market but it has quickly become a favorite among the low-carb crowd. The cereal, however, contains sunflower oil and peanut oil which are both high in omega-6 fatty acids. Research currently suggests that a high omega-6 to omega-3 ratio is a risk factor for cardiovascular disease (*).
- The crunch of this cereal comes from the base ingredient, Catalina flour. The rest of the ingredients are all natural and don’t include any artificial flavors, colors, or sweeteners.
- This granola cereal comes from the low-carb food brand Lakanto. The key ingredients in this granola are coconut, nuts, seeds and natural flavors.
- The NuTrail granola is a delicious crunchy blend of pecans, sunflower seeds, pumpkin seeds, coconut chips, and almonds. No artificial colors, flavors, or preservatives are present on the ingredient list. Customers love its delicious taste but its great nutrition is what makes it truly stand out. Since it is quite low in protein, it is recommended that you pair the cereal with a high-protein milk like almond milk.
Keto Cereal for Weight Loss
Perfect Keto Mallow Munch Bar is the best keto cereal for weight loss. Note that this is based on calorie count alone. The high-calorie cereals on this list have most of their calories coming from healthy fats and protein.
Can You Eat Cereal on a Low Carb Diet?
Yes, you can as long as it’s cereal with low carbs. In contrast, you can’t have ordinary cereal on keto, even in small portions, due to its high carb content.