Choosing a Healthy Breakfast Cereal in Canada

Choosing a healthier option involves reading the nutrition label and the list of ingredients on the package.  We want to be choosing a breakfast cereal that is low in added sugars, high in fiber, and tasty! Let us walk you through what to look for and scroll down to find out our top recommendations on the market for breakfast cereals. 

1) Check Serving sizes

On the top left side of the nutrition table is the serving size.  This serving size determines the nutrition information that follows. The values will change if you eat more or less than this.  When comparing cereals, be sure to take a note of the serving size, different products may use different serving sizes for their nutrition labels so we want to make sure we are comparing the same amount to start.

2) Check Total Sugars

The nutrition label contains specific information on the number of added sugars in the serving size of packaged food. If you read the nutrition labelling of Captain Crunch, you will see that a serving has 12 grams of sugar which equals four teaspoons of sugar. (One teaspoon of sugar contains 4 grams.) The Kellogg’s Corn Flakes label indicates that a serving contains 4 grams of sugar.

If you are looking for a cereal with a low sugar content, this section provides the information to help you decide. Look for less than 5-10%DV of sugars on the nutrition label (this DV is based on 100g sugars, hence less than 5-10g sugars per serving).  According to the Health and Stroke Foundation, added sugars should be no more than 10%  (12 teaspoons) of your calories, and less than 5% (6 teaspoons) is the ideal amount based on a 2000-calorie diet.

Health Canada is requiring %DV on the nutrition label for total sugars and are requiring a symbol on the front of packages indicating that a food is high in saturated fat, sugars and/or sodium with their new nutrition labelling regulations for packaged foods.  This will help us identify cereals that are high in sugars more easily. The food industry has been given until January 1, 2026, to make this change.

3) Look for Fiber

It is hard to get enough fiber in a day – we need approximately 25-38 grams of daily fiber as an adult. Fiber helps with digestion, improves gut health, alleviates constipation, lowers cholesterol, regulates blood sugars, keeps you full longer and more. Calculate how much fiber you need per day based on your age, sex, weight, height, and activity level.

 A serving size containing 4g or more of fiber is considered a high source of fiber. Another way of determining this is to look at the Daily value. If it is higher than 15% (based on 25g fiber), it is a good source of fiber. 

4) Choose Whole Grains

Choose whole grains when choosing a cereal.  Along with higher fiber, these cereals contain other nutrients that all work together to help lower risks of chronic diseases such as type 2 diabetes and heart disease.

Examples of whole grains are oats, brown rice, millet, whole wheat, and quinoa. Look for these ingredients near the top of the ingredient list (the list starts with the ingredient that weighs the most and ends with the ingredient that weighs the least.)

5) Be Cautious with Sodium 

Most Canadians consume too much salt. The ideal amount is less than 1500mg sodium; eating less than 2300mg sodium is recommended. One teaspoon of salt already has 2850mg of sodium! The sodium in our diet comes mostly from processed foods, as it enhances flavour and helps as a preservative. The top three processed foods high in sodium are soup, cheese and breakfast cereals. 

It’s hard to believe, but you must check the cereal’s sodium levels. Too much sodium can contribute to high blood pressure. Remember that by looking at the daily value  (DV) on the label, look for less than 5%DV for sodium (based on 2300mg sodium).