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12 Most Nutritious High Protein Cereal Brands
Makayla Meixner, MS, RDN, Merve Basoglu, Sydney Wexler and Katherine StallardPublished: February 21, 2022
Our picks
Why choose high protein?
How to choose
Key takeaways
Cereal is a breakfast staple in many households (and dorm rooms), but is it actually a balanced meal?
Unless you’re choosing a nutritious, high-protein cereal the answer is likely no.
In fact, the majority of cereals do not make a balanced breakfast on their own — as the popular cereal slogan suggests, many are only “part of a complete breakfast”. They are often ultra-processed, loaded with added sugar, and lack key nutrients that make up a balanced meal such as protein and healthy fats.
There are countless cereal brands on the market today. So, we’re breaking down the benefits of high protein cereal, how to choose the best high-protein cereal for you, plus providing a list of 13 great options you can buy based on protein content, nutritional value, level of processing, estimated environmental impact, and more.
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Why choose a high protein cereal
Protein is popularly known for its role in building muscle, but it’s also a key player in virtually every body function (1).
The Institute of Medicine (IOM) recommends the average healthy adult consume .36 grams per pound of body weight, or 56 grams per day for men and 46 grams per day for women. However, research suggests most people would likely benefit from more than this. (2, 3).
Your exact protein needs will vary depending on weight, your physical activity level, age, fitness goals, health needs, and more.
Regardless, opting for a high protein cereal can help you boost your daily protein consumption, especially when you choose high protein cereal over standard, low protein options.
Here are some benefits of choosing a high-protein cereal:
- Great for those with higher protein needs. Many people have higher protein needs than the IOM suggests for the average adult, including athletes and highly active people, aging adults, pregnant women, and those with certain underlying health concerns such as a recent injury, post bariatric surgery, and more. Opting for a high-protein cereal is one way to boost total daily intake (4).
- An easy plant-based option for vegans. A vegan high protein cereal is a great breakfast option when breakfast meats, eggs, and dairy products are off the table. For even more protein, pair with a protein-rich milk alternative, such as soy or pea milk.
- Can help you stay fuller for longer. A high-protein cereal may keep you full for longer than standard, low protein options. In fact, research suggests protein has the highest satiating effect of the three macronutrients (protein, carbohydrates, and fat) (5).
- Can help build and maintain muscle. Along with getting adequate protein daily, studies suggest spreading your total intake of protein throughout the day can help you build and maintain muscle better than consuming large amounts at any one meal. All the more reason not to skip protein at breakfast (6).
How to choose high protein cereal
When looking for a high protein cereal, here are a couple things to keep in mind:
- Protein content. When choosing high protein cereals, aim for 10g of protein or more per serving. If you’re vegan, keep in mind that some cereals use animal sources to boost protein content, such as eggs and milk. Check the ingredients list if you’re unsure, or check out this high-protein vegan cereal below.
- Whole grains. Whole grains supply fiber, B vitamins, and minerals. To tell whether a cereal is made with whole grains, you can check the ingredients list for terms such as “100% whole” before the grain. Additionally “brown rice” and “oats” are always considered whole grains. (7). Or, simply check out this great whole grain high protein cereal.
- Added sugar. The American Heart Association recommends limiting added sugar to 9 teaspoons (36 grams) per day for men and 6 teaspoons (25 grams) per day for women. As many breakfast cereals are loaded with added sugar, keep an eye out for this on the nutrition facts label (8).
- Saturated fat. The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of calories per day, or ~22g for a 2,000 calorie diet). Since coconuts are naturally high in saturated fat, this is an ingredient to be mindful of when choosing a high-protein cereal. While it tastes great, aim to eat in moderation to avoid going over daily recommendations for saturated fat (9).
For additional protein, consider topping your high protein cereal with foods such as nuts, seeds, and nut butters. If you have very high protein needs, protein powder can be mixed into hot cereals such as oatmeal to boost intake.
Opt for a low-fat milk or plant-based milk alternative if you’d like to reduce your intake of saturated fat. Plant-based milks such as soy and pea milk have a higher protein content than many other varieties.
GreenChoice’s picks
How we choose the best products for you
Every product on this list contains ~10g of protein per serving, sorted from highest protein content to lowest. Plus, we highlighted some products that were particularly great based on nutritional value, ingredients, level of processing, and more.
1. Kodiak Cakes Chocolate Chip Oatmeal in a Cup
Highest in protein
This protein-packed oatmeal is made with whole grain oats, semisweet chocolate chips, pea protein concentrate, and whey protein.
Allergen info: Contains milk. Due to processing on shared equipment, contains trace amounts of egg, soy, tree nuts, and wheat.
Pros:
- Excellent source of protein
- Good source of fiber and iron
- Uses 100% whole grains
Cons:
- High in added sugars compared to others on this list
- Not suitable for those with milk allergies
- Cross-contamination risk with egg, soy, tree nuts, and wheat
Each ∼1/2-cup serving provides:
Protein: 14g
Carbs: 36g
Fiber: 4g
Total sugar: 12g
Added sugars: 12g
Iron: 10% of the recommended daily value (DV)
See nutrition, ingredient, and sustainability info for Kodiak Cakes Chocolate Chip Oatmeal in a Cup.
2. Rx A.M. Chocolate Oats
This protein rich oatmeal is made with gluten-free oats, egg whites, almonds, dates, and chocolate.
Allergen info: Contains egg and almond. May contain milk, eggs, fish, crustaceans, tree nuts, peanuts, wheat, and soy.
Pros:
- Excellent source of fiber
- Good source of iron
- No added sugars
- Gluten-free
Cons:
- Not suitable for people with egg or almond allergies
- Cross-contamination risk with milk, eggs, fish, crustaceans, tree nuts, peanuts, wheat, and soy
Each 1-cup serving provides:
Protein: 12g
Carb: 34g
Fiber: 6g
Total sugars: 8g
Added sugar: 0g
Iron: 10% of the DV
See nutrition, ingredient, and sustainability info for Rx A M Chocolate Oats.
3. Kodiak Cakes Strawberries and Cream Oatmeal Packet
This protein-rich oatmeal is made with whole grain rolled oats, pea protein concentrate, whey protein, strawberries, and cream.
Allergen info: Contains milk. Due to processing on shared equipment, contains trace amounts of egg, soy, tree nuts, and wheat.
Pros:
- Uses 100% whole grains
- Good source of fiber
Cons:
- Contains added sugars
- Not suitable for those with a milk allergy
- Cross-contamination risk with egg, soy, tree nuts, and wheat
Each ∼1/3-cup serving provides:
Protein: 12g
Carb: 31g
Fiber: 3g
Total sugars: 10g
Added sugar: 9g
4. Catalina Crunch Keto Friendly Cereal Chocolate Banana
Lowest in carb
This high protein cereal is made with brand’s special flour blend, cocoa powder, and stevia extract.
Allergen info: May contain milk, tree nuts, and peanuts.
Pros:
- Excellent source of fiber
- Good source of iron
- No added sugar
- Vegan
Cons:
- Contains a sweetener (stevia)
- Cross contamination risk with milk, tree nuts, and peanuts
One serving size provides:
Protein: 11g
Carb: 14g
Fiber: 9g
Total sugars: 0g
Added sugar: 0g
Iron: 13%
5. Kashi Cereal Golean Chocolate Crunch
This high protein cereal is made with soy flakes, whole grain oats, semisweet chocolate, and cocoa powder.
Allergen info: Contains soy and wheat ingredients.
Pros:
- Excellent source of fiber
- Rich in iron, magnesium, zinc, and phosphorus
- Uses 100% whole grains
- Vegan
Cons:
- Contains added sugar
- Not suitable for people with soy or wheat allergies
Each 3/4-cup serving provides:
Protein: 10g
Carb: 32g
Fiber: 6g
Total sugars: 10g
Added sugar: 9g
Iron: 10%
Phosphorus: 10%
Magnesium: 15%
See nutrition, ingredient, and sustainability info for Kashi Cereal Golean Chocolate Crunch.
6. Garden of Light Almond & Vanilla Organic Oats & Happiness
Best vegan
This protein packed oatmeal is made with whole grain oats, almonds, soy protein isolate, vanilla extract, and a probiotic culture.
Allergen info: Contains almonds and soy. Processed on equipment that also processes walnuts.
Pros:
- Great source of fiber and iron
- Contains 36g whole grains per serving
- Contains probiotic cultures
- Certified gluten-free
- Certified organic
- Certified vegan
Cons:
- Contains added sugar
- Not suitable for those with almond or soy allergies
- Cross-contamination risk with walnuts
Each ∼1/3-cup serving provides:
Protein: 10g
Carb: 35g
Fiber: 5g
Total sugars: 11g
Added sugar: 10g
Iron: 10% of the DV
7. Purely Elizabeth Collagen Protein Oat Cup Vanilla Pecan
Best gluten-free
This high protein oatmeal is made with gluten-free oats, grass-fed collagen, coconut sugar, quinoa flakes, and amaranth puffs.
Allergen info: Contains pecans, coconut, cashews, almonds, brazil Nuts, hazelnuts. Made in a facility that also processes soy, milk, eggs, peanuts, and other tree nuts.
Pros:
- Certified gluten-free
- Good source of fiber and iron
- Help promote healthy skin, hair, and nails
- Low in added sugar compared to others on this list
Cons:
- Not suitable for people with tree nut allergies
- Cross-contamination risk with soy, milk, eggs, and peanuts
Each 1-cup serving provides:
Protein: 10g
Carb: 29g
Fiber: 4g
Total sugars: 3g
Added sugar: 2g
Iron: 10% of the DV
8. Love Grown Grain Free Cereal Cinnamon Sweet Potato
This high protein cereal is made with pea protein, cassava flour, natural sweet potato flavor, coconut sugar, and cinnamon.
Allergen info: Contains tree nuts.
Pros:
- Good source of fiber
- Contains a lower amount of added sugar compare to others on the list
- Certified gluten-free
- Certified vegan
Cons:
- Not suitable for people with tree nut allergies
One serving size provides:
Protein: 10g
Carb: 21g
Fiber: 4g
Total sugars: 4g
Added sugar: 4g
9. Manitoba Harvest Organic Dark Chocolate Hemp Yeah Granola
Lowest in carbs
This high-protein granola is made with whole grain oats, hemp seeds, pumpkin seeds , brown rice crisps, puffed quinoa, and pea protein concentrate.
Allergen info: Contains wheat, coconut, soy. Made in a facility that handles tree nuts and milk.
Pros:
- Rich in fiber, magnesium, manganese, phosphorus, and iron
- Certified organic
- Vegan
Cons:
- Contains added sugars
- High in saturated fat compared to others on the list
- Not suitable for people with gluten, coconut, or soy allergies
- Cross contamination risk with tree nuts and milk
Each 2/3-cup serving provides:
Protein: 10g
Saturated fat: 5g
Carb: 29g
Fiber: 4g
Total sugars: 10g
Added sugar: 8g
Iron: 15% of the DV
Magnesium: 25% of the DV
Manganese: 80% of the DV
Phosphorus: 25% of the DV
10. Back To Nature Peanut Butter Granola Clusters
This protein packed granola clusters are made with peanut butter, peanuts, soy protein crisps, and whole grain oats.
Allergen info: Contains peanuts and soy. Made on the same equipment that processes milk, tree nuts, and wheat.
Pros:
- Good source of fiber
- Contains some iron
- Contains 17g of whole grains
Cons:
- Contains added sugar
- Not suitable for people with peanut or soy allergies
- Cross-contamination risk with milk, tree nuts, and wheat
Each 1/2-cup serving provides:
Protein: 9g
Carb: 29g
Fiber: 3g
Total sugars: 3g
Added sugar: 8g
Iron: 8% of the DV
11. Food for Life Sprouted Grain Crunchy Cereal
Best whole grain
This protein packed cereal is made with sprouted barley, flax seeds, lentils, soybeans, and spelt.
Allergen info: Contains, soy, tree nuts, and wheat.
Pros:
- Rich in fiber, iron, magnesium, zinc, selenium, and manganese
- Low in total and added sugars compare to others on the list
- Certified organic
- Vegan
Cons:
- Lower in protein compare to others on the list
- Not suitable for those with soy, tree nut, or wheat allergies
Each 1/2-cup serving provides:
Protein: 8g
Carb: 35g
Fiber: 7g
Total sugars: 1g
Added sugar: 1g
Iron: 20% of the DV
Magnesium: 15% of the DV
Zinc: 50% of the DV
Selenium: 50% of the DV
Manganese: 80% of the DV
See nutrition, ingredient, and sustainability info for Food For Life Sprouted Grain Crunchy Cereal.
12. Nature’s Path Organic Original Instant Hot Oatmeal
Least processed
This plant-protein packed oatmeal is made made from whole grain oats.
Allergen info: Produced in a facility that uses milk, tree nuts, peanuts, wheat and soy.
Pros:
- Excellent source of fiber and whole grains
- Good source of iron
- No added sugars
- Certified organic
- Vegan
Cons:
- Lower in protein compare to others on the list
- Cross-contamination risk with milk, tree nuts, peanuts, wheat and soy
Each ∼1/3-cup serving provides:
Protein: 8g
Carb: 34g
Fiber: 6g
Total sugars: 1g
Added sugar: 0g
Iron: 10% of the DV
Key takeaways for choosing high protein cereal
Cereal is a fast and easy breakfast option, but not all cereals are created equally.
Choosing a nutritious, high protein cereal is a more balanced option that may keep you fuller for longer. Consider topping with nutrient-dense foods such as fruit or nuts and seeds.
Next time you’re struggling to pick out a breakfast option that works for your dietary needs, use our list of high protein cereal options to guide you to a brand that will keep you nourished and full until lunch.
There are 1,000s of food products that won’t be right for you
Let GreenChoice find the ones that are
Tell us your dietary needs & values and we’ll show you foods that match!
***
GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Download the free GreenChoice app for Apple iO or Android!
1 Comment
I have purchased Post high protein cold cereals: w berries, and, chocolate. Both 20 grams of protein per cup. I’ve had difficulty finding these products anywhere, including big, fancy supermarkets like Publix, or on line. Where should I find them (or other high protein, >15 grams per cup, cold cereals)?