Best High Fiber Cereal for Breakfast (Dietitian Approved)
On Feb 17, 2024, Updated Mar 30, 2026
This post may contain affiliate links. Please read our disclosure policy.
If you’re trying to eat more fiber, choosing the right cereal is one of the easiest places to start.
But, not all cereals are created equal. Some are packed with fiber and nutrients, while many others barely move the needle.
I’m a Registered Dietitian and I’ve rounded up the best high fiber cereals that are actually worth buying. I’ve include options that are lower in sugar, higher in protein, and the ones that taste the best (most important).
Best High Fiber Cereals At A Glance
- Best overall: Nature’s Path Heritage Flakes
- Wins for its balance of fiber, protein and light sweetness, making it one of the most realistic options to eat consistently.
- Highest fiber: Poop Like a Champion Cinnamon Toast
- Wins for 19 grams of fiber per 1/3 cup serving.
- Honorable mention: Fiber One Original closely behind with 18 grams of fiber per 2/3 cup.
- Best low sugar option: Grape Nuts Original
- Wins for zero added sugar and a solid amount of fiber.
- Best high fiber and high protein: Kashi Go Protein + Fiber
- Wins for a combination of 12 grams of protein and 12 grams of fiber per serving.
- Best budget-friendly option: Kellogg’s Raisin Bran
- Wins for being widely available and affordable while still providing a good amount of fiber.
High Fiber Cereal Comparison
Here’s a comparison of my top picks. Nutrition facts and product formulations sometimes change, so always check your box for the most accurate numbers.
| Cereal | Fiber | Protein | Added sugar | Serving size | Best for |
| Nature’s Path Heritage Flakes | 7 grams | 5 grams | 5 grams | 1 cup | Balanced everyday option |
| Poop Like a Champion Cinnamon Toast | 19 grams | 2 grams | 0 grams | 1/3 cup | Highest fiber option |
| Fiber One Original | 18 grams | 2 grams | 0 grams | 2/3 cup | Very high fiber and budget friendly |
| Grape Nuts Original | 7 grams | 6 grams | 0 grams | 1/2 cup | Low sugar, simple ingredients |
| Kashi GO Protein + Fiber | 12 grams | 12 grams | 9 grams | 1 1/4 cup | Best protein and fiber combo |
| Kellogg’s Raisin Bran | 7 grams | 5 grams | 9 grams | 1 cup | Affordable and widely available |
What Counts As A High Fiber Cereal?
A cereal is considered to be “high fiber” if it has about 5 grams of fiber or more per serving (around 20% of daily needs). Men and women need the following:
- Women: ~25 g/day, so aim for 5g+ per serving
- Men: ~38g/day, so aim for 7g+ per serving
Keep in mind that serving sizes can be misleading. Many people eat closer to 1–2 cups, which can significantly change the total fiber, sugar, and calorie intake.
While this doesn’t need to be a hard rule that you follow, it’s a good guideline to use when you’re checking out nutrition labels.
How To Choose A High Fiber Cereal
Not all high fiber cereals are created equal. Here are a few things I look for as a dietitian when choosing one that actually works for your routine:
- Fiber content: Start by looking at the fiber on the nutrition label. A good rule of thumb is to aim for at least 5 grams of fiber per serving. But keep in mind that higher is not always better, especially if you are not used to eating a lot of fiber.
- Added sugar: Some high fiber cereals still contain added sugar, so it is worth checking the label. As a general guide, aiming for around 10 grams or less of added sugar per serving can be a helpful target. For example, Raisin Bran is higher in sugar due to the raisins, while Grape Nuts has no added sugar.
- Consider protein: Fiber helps with fullness, but adding protein makes it even more satisfying. Look for at least 10+ grams of protein or pair your cereal with yogurt or eggs.
- Check serving size: Serving sizes are often smaller than what you would realistically eat, so your actual fiber, sugar, and calorie intake may be higher than what is listed.
- Scan the ingredients: The first ingredient should ideally be a whole grain or bran. Added fibers like chicory root or psyllium can boost fiber, but if you’re sensitive to them, it’s important to check.
25 High Fiber Cereal Picks from an RD
If you are looking for more options beyond the top picks above, here are some additional high fiber cereals to consider. This is my ultimate list!
1. Kashi GOⓇ Honey Almond Flax Crunch
A well-balanced option with a mix of whole grains, nuts, and seeds that adds both texture and flavor. It is a great choice if you want a high fiber cereal that still feels satisfying and enjoyable to eat.
- Fiber: 8 grams per 3/4 cup serving
- Protein: 9 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Slightly higher added sugar than other options.
2. Cascadian Farm Organic Hearty Morning Fiber
A classic bran-based cereal that delivers a solid amount of fiber without being overly intense. This is a great everyday option that is easy to pair with fruit or yogurt.
- Fiber: 10 grams per 1 cup serving
- Protein: 3 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Can be a bit bland on its own, I recommend adding berries.
3. Post Great Grains Cereal, Crunchy Pecan
A more flavorful option with crunchy clusters and pecans that give it a granola-like texture. Great if you want something with more taste and variety.
- Fiber: 5 grams per 3/4 cup serving
- Protein: 6 grams per serving
- Added sugar: ~8 grams per serving
- Dietitian note: Higher calorie and added sugar than other options.
4. Grape Nuts Original Breakfast Cereal
A simple, no added sugar cereal made with whole grains that provides steady energy and fiber. The dense texture makes it especially filling.
- Fiber: 7 grams per 1/2 cup serving
- Protein: 6 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Zero added sugar! Very crunchy texture, so needs milk or yogurt.
5. General Mills Wheat Chex Breakfast Cereal
A lighter, crispy whole grain cereal that still provides a good amount of fiber. Works well as a base for snack mixes or a simple breakfast.
- Fiber: 8 grams per 1 cup serving
- Protein: 3 grams per serving
- Added sugar: ~5 grams per serving
- Dietitian note: Can be a little bit plain but a nice lower added sugar option.
6. Fiber One Honey Clusters Breakfast Cereal
A sweeter high fiber cereal with a mix of flakes and clusters that makes it more enjoyable than traditional bran cereals.
- Fiber: 10 grams per 1 cup serving
- Protein: 3 grams per serving
- Added sugar: ~6 grams per serving
- Dietitian note: Great for cereal cluster lovers.
7. Fiber One Bran Sticks
One of the highest fiber cereals available, making it a powerful option for increasing fiber intake quickly.
- Fiber: 18 grams per 2/3 cup serving
- Protein: 2 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: May cause bloating or GI issues if introduced too quickly.
8. Post Raisin Bran Cereal
A familiar and affordable option that provides a good amount of fiber with added sweetness from raisins.
- Fiber: 7 grams per 1 cup serving
- Protein: 5 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Higher added sugar than others.
9. Nature’s Path Organic Heritage Flakes Multigrain Cereal
A whole grain cereal made with a blend of ancient grains that offers a more whole-food, less processed feel.
- Fiber: 7 grams per 1 cup serving
- Protein: 5 grams per 1 cup serving
- Added sugar: ~5 grams per serving
- Dietitian note: Lightly sweet but some may enjoy more with added fruit.
10. Nature’s Path Organic Maple Pecan Crunch
A slightly sweeter option with a mix of whole grains, nuts, and seeds that adds both flavor and crunch.
- Fiber: 6 grams per 1 cup serving
- Protein: 5 grams per serving
- Added sugar: ~7 grams per serving
- Dietitian note: A little higher in added sugars and lower in fiber than some others.
11. Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar
A fruit-forward cereal sweetened with dried berries instead of added sugar, making it a good option for those limiting added sugars.
- Fiber: 6 grams per 1 1/4 cup serving
- Protein: 3 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Zero added sugar and 1 1/4 cup serving size is bigger than many cereals, which is appealing for many.
12. Kellogg’s Frosted Mini-Wheats
A classic cereal made with whole grain wheat that provides fiber with a slightly sweet coating.
- Fiber: 6 grams per ~25 biscuits (about 1 cup)
- Protein: 5 grams per serving
- Added sugar: ~12 grams per serving
- Dietitian note: Higher in added sugar, but a classic nostalgic fiber option.
13. Food For Life Organic Ezekiel 4:9 Sprouted Crunchy Cereal Golden Flax
A dense, minimally processed cereal made with sprouted grains and seeds, offering a more whole-food option.
- Fiber: 7 grams per 1/2 cup serving.
- Protein: 8 grams per 1/2 cup serving.
- Added sugar: 0 grams per serving
- Dietitian note: Not sweet, which may not appeal to everyone.
14. Kashi GO Toasted Berry Crisp
A fruity, slightly sweet cereal with a mix of whole grains and added fiber for a higher fiber boost.
- Fiber: 9 grams per 3/4 cup serving
- Protein: 10 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: A great sweeter, fruity cereal if that’s your preference.
15. Great Grains Raisins Dates and Pecans Breakfast Cereal
This high fiber cereal is made with crunchy clusters and flakes paired with sweet dried fruit like raisins and dates.
- Fiber: 5 grams per 3/4 cup serving
- Protein: 6 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Lower in fiber than others, but still can be a good option.
16. General Mills Oatmeal Crisp
A crunchy oat-based cereal with a slightly sweet flavor and moderate fiber content.
- Fiber: 6 grams per 1 cup serving
- Protein: 4 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Perfect for oat cluster lovers but does have higher added sugar.
17. Kashi GO Protein + Fiber
A balanced option that combines both protein and fiber, making it more filling than many traditional cereals. This works well as a quick breakfast when paired with milk or yogurt.
- Fiber: 12 grams per 1 1/4 cup serving
- Protein: 12 grams per serving
- Added sugar: 9 grams per serving
- Dietitian note: Contains added sugar but a great balance of protein and high fiber.
18. Nature’s Path Organic Flax Plus Multibran Flakes Cereal
A fiber-rich cereal made with whole grains and flax seeds for added nutrients.
- Fiber: 7 grams per 1 cup serving
- Protein: 5 grams per serving
- Added sugar: ~5 grams per serving
- Dietitian note: Great balance of fiber, protein and a touch of sweetness.
19. Poop Like a Champion High Fiber Cereal Cinnamon Toast
An ultra high fiber cereal that delivers a very large amount of fiber in a small serving.
- Fiber: 19 grams per 1/3 cup serving
- Protein: 2 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Very high fiber in a very small serving size, so it may be too much for some people. Also pricey.
20. Catalina Crunch Cinnamon Toast
A high protein, high fiber cereal with no added sugar, designed as a lower carb alternative to traditional cereals.
- Fiber: 9 grams per 1/2 cup
- Protein: 11 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: More expensive and different texture compared with traditional cereal, but a great high fiber and high protein option.
21. Three Sisters Barbara’s Morning Oat Crunch Original Cereal
A simple oat-based cereal with a mild sweetness and moderate fiber content.
- Fiber: 6 grams per 1 1/4 cup
- Protein: 7 grams per serving
- Added sugar: ~6 grams per serving
- Dietitian note: Larger serving size and very popular!
22. Kashi Cinnamon Harvest
A simple whole grain cereal made with just a few ingredients that provides a solid amount of fiber with a lightly sweet flavor. This is a great option if you want something straightforward and easy to pair with fruit or yogurt.
- Fiber: 7 grams per 1 cup
- Protein: 7 grams per serving
- Added sugar: ~9 grams per serving
- Dietitian note: Slightly sweetened option compared to plain shredded wheat if you prefer sweetness.
23. Uncle Sam Original Wheat Berry Flakes
A simple, minimally processed cereal made with just a few ingredients and no added sugar.
- Fiber: 8 grams per 3/4 cup
- Protein: 8 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Dense but a great no sugar option that’s high fiber and has some protein too.
24. Post Wheat ‘N Bran Shredded Wheat
A classic whole grain cereal with a simple ingredient list and solid fiber content.
- Fiber: 8 grams per 1 1/3 cup serving
- Protein: 6 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Not sweet, so likely needs fruit or something added but a great option.
25. Kellogg’s All-Bran Buds
A highly concentrated source of fiber made primarily from wheat bran and psyllium.
- Fiber: 17 grams per 1/2 cup serving
- Protein: 4 grams per serving
- Added sugar: 0 grams per serving
- Dietitian note: Very high fiber in a small serving, so may not work for everyone.
How to Make High Fiber Cereal More Filling
- Add a protein source: Pair your cereal with high protein foods like eggs (or my Cottage Cheese Egg Bites) or a side of Greek yogurt. You can even put the cereal right on top of Greek yogurt or cottage cheese.
- Add fruit for extra fiber and volume: Strawberries, raspberries, banana slices or even freeze-dried fruit can boost fiber even more while adding natural sweetness and nutrients.
- Add healthy fats: Nuts, seeds, or nut butter can make your cereal more satisfying and help slow digestion. I love to make a yogurt bowl with Greek yogurt, high fiber cereal and a drizzle of nut butter.
A balanced bowl that includes fiber, protein, and healthy fats will keep you much more satisfied than fiber alone.
High Fiber Cereal FAQ
Some of the highest fiber cereals include options like Poop Like a Champion and Fiber One, which can provide 18 to 19 grams of fiber per serving. These can be helpful for increasing fiber intake quickly, but may be too much if you are not used to high fiber foods.
A cereal is generally considered high fiber if it contains at least 5 grams of fiber per serving, which is about 20 percent of daily fiber needs for most people.
High fiber cereal can be a helpful way to increase your daily fiber intake, which supports digestion, heart health, and fullness. The best option is one that fits your preferences and that you can eat consistently.
Some of the best include Grape Nuts, Fiber One Original, Shredded Wheat, Uncle Sam Original, and Ezekiel 4:9 Sprouted Grain Cereal, all of which have 0 grams of added sugar. There are also many bran flake options that have zero grams of added sugar. These options can be a great place to start if you want to increase fiber intake while keeping added sugar low.
Yes, especially if you increase your fiber intake too quickly. Starting with smaller portions and increasing gradually can help your body adjust more comfortably.
Final Dietitian Takeaway
The best high fiber cereal is one that you will actually eat consistently.
Some options provide very high amounts of fiber, while others offer a more balanced mix of fiber, protein, and taste. The right choice depends on your preferences and how your body responds. You can even mix your favorite lower fiber cereals with some of these options while you adjust.
If you’re increasing your fiber intake, start slowly and make sure you are staying well hydrated. High fiber cereal is just one easy way to boost your intake. I also have a full guide on my favorite high fiber breads if you are looking for more ideas.
If you need some more high fiber breakfast ideas, here are some of my favorite high fiber recipes:
