Cereal is a popular breakfast item. However, because most cereals are rich in carbohydrates and low in protein and fiber, they may not be the ideal choice for a breakfast that will keep you going until noon.
You may be searching for a low carb cereal if you’re on the keto diet, limiting your carb consumption to assist control diabetes, or simply trying to eat less sugar in the morning.
Various types are available on the market, including ones my family consumes daily.
Please continue reading for our selections for the top 10 low carb cereals.
How to choose a low carb cereal
When looking for the finest low carb cereal, examine the nutritional content, components, price, flavors, taste and texture, and degree of processing.
Carb content
The quantity of carbs to search for is determined by how severely you restrict your carb intake.
If you’re on a keto diet and measuring net carbohydrates (total carbs minus indigestible fiber and sugar alcohols), search for cereals with 5 grams or less of net carbs per serving.
A more moderate low carb diet, on the other hand, may allow for cereals with up to 20-30 grams of total carbohydrates per serving.
Remember that unless you eat your cereal dry, you must also account for the carbohydrates in your milk or milk substitute.
Ingredients to watch out for
You should avoid specific elements when selecting a low carb cereal.
For example, artificial sweeteners like sucralose and aspartame may harm your gut health (1).
Furthermore, many cereals include artificial colors or tastes and other highly processed chemicals linked to health risks such as hyperactivity in children or an increased risk of obesity and chronic illness (2).
Fiber and sugar alcohol content
Because fiber and sugar alcohols are indigestible, more of both a cereal reduces the net carb amount.
Furthermore, fiber has several health benefits, including improved digestion, enhanced gut health, and a lower risk of chronic illnesses (3).
However, cereals containing sugar alcohols may induce digestive distress if consumed in high quantities. It’s advisable to limit yourself to one serving of these cereals (4).
Amount of protein
Protein is abundant in many low carb cereals. Protein, especially with fiber, might help you feel fuller for longer (5).
A decent rule of thumb is to seek cereal with at least 5 grams of protein every 1/2 cup serving.
Available flavors
Many of the most popular low carb cereal products come in classic flavors, including chocolate, fruity, frosted, and cinnamon. Not all brands, however, provide the same tastes.
Many of the companies on our list include a variety box, which is a fantastic alternative if you aren’t sure which flavor your family would prefer.
Price
Most low carb cereals are substantially more costly than other cereal varieties, with prices ranging between $1.00 and $2.75 per serving.
If you want to make low carb cereal a regular part of your diet, buy up on your favorite when it goes on sale.
Taste and texture
I grew up eating sugary cereal and have already tried a variety of low carb cereals, so don’t expect a low carb cereal to taste exactly like regular cereal.
Although the texture of many low carb cereals is a beautiful substitute for sugar, the sugar substitutes used in these cereals don’t taste precisely like sugar – and if you’re not acclimated to the flavor of these alternatives, you may regret your purchase.
Degree of processing
Another consideration is that most cereals, especially low carb cereals, are extensively processed.
Obesity and chronic illnesses such as type 2 diabetes and heart disease have been related to highly processed diets. As a result, even if they’re prepared with healthier components than regular cereal, you should strive to restrict your intake of low carb cereals (6, 7).
Two exceptions are unsweetened low carb “oatmeals” and unsweetened low carb granolas. These items are not considered highly processed because they often include nuts and seeds.
How we chose the best low carb cereals
- Carb content. The cereals on this list have no more than 20 grams of total carbohydrates or 14 grams of net carbs per serving.
- Ingredients. We mainly included cereals devoid of artificial sweeteners and other artificial substances. We discovered that some varieties of particular brands do not have these chemicals, while others do.
- Taste and texture. Although many low carb cereals are “love it or hate it,” we only listed ones that we’ve tasted (and approved of) and have primarily favorable ratings for taste and texture.
- Vetting. All items in this category have been thoroughly reviewed to ensure they fulfill medical and commercial standards.
Eathealthyisgood’s picks of the best low carb cereals
Best overall
Magic Spoon
- Fruity, Peanut Butter, Cinnamon, Cocoa, Frosted, Blueberry, Maple Waffle, Cookies and cream tastes, and several seasonal and limited edition flavors are available.
- Benefits include a wide range of tastes and the absence of sugar alcohols.
- Cons: it is costly.
Magic Spoon cereals are low in carbohydrates and rich in protein, with 1-cup (36-gram) servings providing 4-5 g of net carbs and 12-14 g of protein.
Magic Spoon cereals are available in several classic cereal varieties popular with adults and children.
Magic Spoon cereals are free of sugar and alcohol in addition to being grain-free and sugar-free.
Instead, they’re sweetened with a combination of monk fruit extract and allulose, an indigestible type of sugar that doesn’t appear to create the same digestive issues when consumed un large quantities. When calculating net carbohydrates, allulose can also be removed from total carbs (8).
I’ve tried various Magic Spoon tastes, and they’re all delicious.
While the Frosted tasted overly sugary, some other varieties were delicious. The Cookies & Cream is my current fave.
I particularly enjoy the texture and crunch of Magic Spoon cereal; it completely fulfills my cereal needs. Best of all, my 6-year-old enjoys it as well!
Nutrition per 1-cup (38-g) serving of Magic Spoon Fruity:
- 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
- Dark cocoa, cinnamon vanilla flavors
- Benefits: low cost, gently sweetened, no sugar alcohols
- Cons: not suitable for keto
Although many low carb cereals are pricey, this one from Kashi is substantially less costly and delicious.
Despite its moniker, Kashi GO Keto has too many net carbohydrates for most keto diets. It is, nevertheless, a good option for other, more moderate low carb diets. It also has 12 grams of protein in every 1-cup (40-gram) portion.
Kashi GO Keto is sugar alcohol-free since it is sweetened with monk fruit extract and allulose.
This is one of my favorite cereals. The Dark Cocoa taste is just right, while the Cinnamon Vanilla flavor reminds me of some of my childhood favorites. Both tastes have a satisfying crunch.
Nutrition per 1-cup (40-g) serving of Kashi GO Dark Cocoa:
- Calories: 150
- Total carbs: 19 grams
- Fiber: 8 grams
- Net carbs: 10 grams
- Protein: 12 grams
Best keto cereal
Snack House Keto Cereal
- Banana Maple French Toast, Fruity Puffs, Chocolate, PB Cup, Cinnamon Swirl, and Wild Berry are available.
- Benefits: keto-friendly, no sugar alcohols
- Cons: Some tastes contain food dyes and artificial sweeteners.
Snack House Keto Cereal is ideal for persons on the keto diet since various tastes include only 1 gram of net carbohydrates per 2/3-cup (27-gram) serving.
The cereal is sweetened with allulose (which lowers the net carb count), stevia, and monk fruit.
Most importantly, critics laud the taste.
Remember that the Fruity Puffs flavor contains artificial food colors, which have been related to various health issues, including hyperactivity in youngsters (2).
Furthermore, the Banana Maple French Toast taste contains the artificial sweetener sucralose, which is linked to gastrointestinal and metabolic health issues (9).
Nutrition per 2/3-cup (27-g) serving of Snack House Fruity Puffs Cereal:
- 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
- Peanut Butter, Cocoa, Fruity, Cinnamon Bun, and Cookies and cream are some of the flavors available.
- Pros: low total and net carbohydrate content, no sugar alcohols, separately packed
- Cons: it is costly.
Schoolyard Snacks cereal contains few ingredients, is low in sugar, and comes in single-serving (26-gram) packets, making it an ideal after-school or on-the-go snack for children.
Each taste has a maximum of nine components and is sweetened with allulose and monk fruit.
However, reviews are divided over the flavor. Some people enjoy the taste of the cereal, while others complain that the sweets leave an aftertaste.
Nutrition for one single-serving (26-gram) bag of Schoolyard Snacks Cocoa:
- 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
- Chocolate Peanut Butter, Cinnamon Toast, Maple Waffle, Honey Graham, Fruity, Dark Chocolate, Chocolate Banana, and Mint Chocolate Chip are some available flavors.
- Benefits: low sugar, high fiber, no sugar alcohols
- Cons: tiny serving size; some reviewers claim the stevia has an aftertaste.
Catalina Crunch cereals are available in several familiar grain tastes and some unusual ones such as Chocolate Banana and Mint Chocolate Chip.
The cereals are sweetened with stevia and monk fruit, and each 1/2-cup (36-gram) serving has an impressive 9 grams of fiber, keeping net carbohydrates low.
However, some reviewers claim that the stevia aftertaste is overpowering and might make the cereal’s authentic flavors appear subdued.
Catalina Crunch is one of my favorite cereals, but it’s not one to choose if you want something that tastes exactly like regular cereal. It’s firmer than other cereals and relatively crunchy, so soak it in milk for a minute or two before diving in.
Another potential disadvantage is that the serving size is minimal compared to the others on this list.
Still, I buy Catalina Crunch regularly since I like all the flavors (particularly the Dark Chocolate) and don’t mind the stevia aftertaste.
Nutrition per 1/2-cup (36-g) serving of Catalina Crunch Chocolate Peanut Butter:
- 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”
- Unsweetened, Maple and Power Protein flavors are available.
- Benefits: derived from actual food items, rich in fiber
- Cons: Some reviews complain that the cinnamon flavor is overpowering.
If you’re missing oatmeal, grits, or cream of wheat on your low carb diet, Pure Traditions Instant Keto “Oatmeal” is a fantastic substitute.
This hot porridge is keto and paleo-friendly and contains whole food components like ground coconut, seeds, tree nuts, and konjac root (also used to make low carb shirataki noodles).
The company also sells a Maple taste, flavored with genuine maple sugar. While the Maple variant contains roughly double the total carbohydrates per 1/2-cup (40-gram) serving as the Unsweetened choice, it is still lower in carbs than regular sweetened oatmeal.
Overall, reviewers are satisfied with the cereal’s flavor and texture, while several complain that the cinnamon — present in all kinds — may be overpowering.
Nutrition per 1/2-cup (40-g) serving of Pure Traditions Unsweetened:
- Calories: 240
- Total carbs: 10 grams
- Fiber: 8 grams
- Net carbs: 2 grams
- Protein: 6 grams
Best low carb granola
Livlo Granolo
- Flavors: cinnamon Almond Pecan, Chocolate Hazelnut, and Frosted Blueberry are available.
- Pros: high taste ratings, keto-friendly
- The drawback is that it includes sugar and alcohol.
I was looking for a low-carb granola to munch on or top yogurt with. Livlo Granolo checks all boxes, with just 1-2 g of net carbohydrates per 1/3 cup (35-gram) serving, depending on the flavor.
Livlo Granola has a crunch of nuts and seeds, a coconut oil coating, and 5 grams of erythritol per serving for sweetness.
Remember that consuming significant amounts of erythritol-containing meals may cause gastric discomfort.
I’ve just tasted the Chocolate Hazelnut flavor, which I thought was fantastic. Because I’m not a great lover of coconut, I enjoyed that it wasn’t the main attraction (as it is in many other low carb goods).
I found it indistinguishable from a more carb-laden granola, thanks to the textures from the nuts and seeds and the hint of sweetness from the chocolate covering — and with a comparable portion size.
Nutrition per 1/3-cup (35-g) serving of Livlo Granolo Chocolate Hazelnut:
- Calories: 180
- Total carbs: 10 grams
- Fiber: 4 grams
- Net carbs: 1 gram
- Protein: 5 grams
Best low carb granola runner-up
Lakanto Granola
- flavors: cinnamon Almond Crunch, Chocolate Crunch, and Berry Crunch are available.
- Pros: reasonably priced, according to reviews, decent flavor
- Cons: includes sugar and alcohol and has less protein than other low carb cereals.
Lakanto is a well-known sugar-free sweetener brand manufactured from monk fruit and erythritol. They also provide a variety of sugar substitute snacks, drink mixes, and other goods.
This low carb granola, for example, has only 2 grams of net carbohydrates per 1/3-cup (30-gram) dose.
It has a nice crunch and is an excellent alternative to typical granola because it comprises coconut and sunflower seeds. It’s delicious with yogurt or on its own, according to reviewers.
Remember that because the granola has 5 grams of sugar alcohol per serving, it’s better to stick to one serving at a time to avoid an upset stomach.
Nutrition per 1/3-cup (30-g) serving of Lakanto Granola Cinnamon Almond Crunch:
- Calories: 160
- Total carbs: 10 grams
- Fiber: 3 grams
- Net carbs: 2 grams
- Protein: 3 grams
Best grain-free cereal
Three Wishes
- Flavors: cinnamon, Honey, Unsweetened, Cocoa, Fruity, and Frosted
- Pros: reasonably priced, available in a variety of flavors
- Cons: It is not suitable for keto; some people find the texture too crunchy
Three Wishes cereal is grain-free and vegan, making it appropriate for gluten- or dairy-free persons.
It’s also low in sugar and carbohydrates, with the unsweetened version having 17 grams of total carbs per 3/4-cup (35-gram) portion and sweetened variants having 3 grams of extra carbs per serving.
While these cereals aren’t suitable for super low carb keto diets, they are ideal for a more moderate low carb diet or simply attempting to minimize sugar intake.
Overall, reviewers like the flavor and texture of the cereal, while some claim it’s a touch too firm and crunchy.
Nutrition per 3/4-cup (35-g) serving of Three Wishes Unsweetened:
- Calories: 110
- Total carbs: 15 grams
- Fiber: 3 grams
- Net carbs: 12 grams
- Protein: 8 grams
Best no-added-sugar cereal
Seven Sundays Keto Rise & Shine Grain Free Muesli
- Strawberry Banana Nut, Golden Hour Turmeric Blueberry, and Lucky Day Matcha Hemp are some available flavors.
- Pros: less costly than other keto cereals, no added sugars, created from natural foods
- Cons: Some reviews complain that there is too much almond and coconut.
Muesli cereal, like granola, is usually made out of nuts, seeds, and dried fruit. However, the ingredients are not cooked, and the grain is steeped in milk overnight before eating.
While muesli is typically rich in carbohydrates, Seven Sundays Strawberry Banana Nut Keto Rise & Shine Grain Free Muesli is a terrific low carb diet.
The cereal, made from almonds and coconut, contains no added sugar and is sweetened with only genuine fruit, such as coconut, dates, cherries, bananas, and strawberries.
Many reviewers like the taste, while others say the almonds and coconuts overshadow the strawberry banana flavor.
Golden Hour Turmeric Blueberry and Lucky Day Matcha Hemp are two more grain-free muesli tastes available from the firm, which is low in carbohydrates but include some added sugar.
Nutrition per 1/3-cup (30-g) serving of Seven Sundays Keto Muesli Strawberry Banana Nut:
- Calories per serving: 170
- Total carbs: 9 grams
- Fiber: 4 grams
- Net carbs: 5 grams
- Protein: 4 grams
Frequently asked questions
What is the lowest carb cereal available?
Schoolyard Snacks has the lowest carb count in both total and net carbohydrates. Each container of Cocoa with Cookies and cream has just 6 grams of total carbs and 1 gram of net carbs.
What milk has the fewest carbs?
The carbohydrate content of milk and milk replacements varies by brand and flavor.
Unsweetened almond and coconut milk, in general, have the fewest carbohydrates, with about 3 and 2 grams per 8 ounces (240 mL), respectively (10, 11).
Cow’s milk has 12 grams of carbohydrates per 8 ounces (245 ml), making it unsuitable for people on an extremely low carb diet such as the keto diet. Small quantities, on the other hand, can fit into a more moderate low carb diet (12).
Sweetened and plant-based milk has a high sugar content and should be avoided on a low carb diet (13, 14).
How many carbs should you eat at breakfast?
The amount of carbohydrates you should consume for breakfast is determined by various aspects, including your dietary pattern, how carbs make you feel in the morning, your preferences, your activity level, and what else you’ll be eating that day.
Individuals on a keto diet with a daily carbohydrate restriction of 25 grams may not wish to exceed 7 or 8 g of net carbohydrates at breakfast. However, individuals on more flexible low carb diets may be able to enjoy a breakfast comprising 25-40 grams of carbs.
People with physically demanding occupations or lifestyles may benefit from a more significant carbohydrate consumption at breakfast since carbohydrates provide a quick energy source (15).
What cereals can I have on keto?
Because the keto diet restricts net carbohydrates to roughly 25 grams per day, search for cereals with 5 grams or fewer of net carbs per serving.
The following are some of the most popular keto cereal brands:
- Magic Spoon
- Snack House
- Schoolyard Snacks
- Catalina Crunch
Is it OK to eat oatmeal on a low carb diet?
Oatmeal may be eaten on a low carb diet in many cases.
Low carb diets comprise 130 grams or fewer of total carbohydrates per day, and 1/2 cup (40 grams) of dry oatmeal has just 27 grams of total carbs — easily fitting into a more moderate low carb diet (16, 17).
For stricter low carb regimens, such as keto or Atkins, oatmeal contains far too many carbohydrates and can easily consume your whole day’s carb limit in a single dish.
The bottom line
Several low carb cereals on the market allow you to experience the flavor and crunch of cereal without the added sugar.
Some cereals are extremely low in carbohydrates and, hence, suitable for the keto diet. In contrast, others are moderately low in carbs and provide a pleasant alternative to sugar-laden cereals for consumers trying to reduce sugar intake.
Choose cereals free of artificial sweeteners and other artificial substances whenever possible. It’s also a good idea to choose a protein and fiber-rich product to help you feel fuller for longer.
Cereal may be part of your low carb diet because of many healthier alternatives.
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