11 best and worst new cereals in 2023, according to a dietitian

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There’s no better way to start the day than with a bowl of cereal. Douse yourself with cold milk and perhaps top it with fresh fruit, and you have a dish loaded with essential nutrients and ready to eat in less than a minute.

But while most grains offer key nutrients like carbs and B vitamins, some give you more bang for your buck when it comes to fiber, vitamin D, and whole grains. And others can be loaded with added sugars, artificial food colorings, and other ingredients you’re told to limit when trying to support our overall health.

2023 has been a great year for new and innovative grain offerings. Of the new cereal offerings appearing on our grocery shelves and virtual shopping carts, some are dynamite when it comes to being a health-promoting option. On the other hand, there are others that are better left for a special occasion and not the best choice as an everyday breakfast, thanks to the nutrients that they may lack or the ingredients that make up the product.

If you’re a cereal lover and like to keep up with what’s new in the cereal world, here are some of the newest options that have appeared in 2023 so far.

RELATED: 11 Rare Breakfast Cereals That Almost Disappeared

Best New Cereals

Pure Elizabeth Peanut Butter & Honey Superfood Cereal
Courtesy of Purely Elizabeth

230 calories, 8g fat (4g saturated fat), 95mg sodium, 35g carbs, 3g fiber, 7g sugar (including 6g added sugar), 6g fiber, 24 grams of protein

This gluten-free cereal is made with sorghum, an ancient grain that is a natural source of antioxidants and fiber. Combining sorghum with other ingredients like certified gluten-free oats, chia seeds, and almonds results in a cereal that contains six grams of fiber. This cereal also has the added benefit of plant-derived vitamin D3, resulting in a cereal that provides 25% of the daily value of this important fat-soluble vitamin.

seven sundays oatmeal protein cereal
Courtesy of Seven Sundays

160 calories, 8g fat (4g saturated fat), 35mg sodium, 42g carbs, 3g fiber, 7g sugar (including 7g added sugar), 5g protein

Made with ingredients like recycled oat protein and recycled non-GMO corn, this cereal is both good for us and good for the planet. Recycled oats contain more protein and fiber than traditional oats. Therefore, it contains important nutrients that promote satiety. It is also free of refined sugars, artificial flavors and gluten free.

Berry Crunch Oatmeal Cheerios
Courtesy of Cheerios

220 calories, 5g fat (0.5g saturated fat), 220mg sodium, 25g carbs, 3g fiber, 11g sugar (including 7g added sugar), 4g protein

Cheerios Oat Crunch Berry offers a delicious and nutritious blend of real raspberries, strawberries and blueberries and other natural flavors that deliver great taste, satisfying crunch and long-lasting energy. Each serving contains 13 vitamins and minerals, as well as 29 grams of whole grains.

special k high protein chocolate almond cereal
Courtesy of Special K

240 calories, 5g fat (0.5g saturated fat), 290mg sodium, 29g carbs, 3g fiber, 9g sugar (including 9g added sugar), 20g protein

With 20 grams of protein per serving (26 grams with 3/4 cup of milk), this cereal will give you more protein than you would get if you ate three whole eggs. This cereal is made with ingredients like lentil protein and pea protein to pack the protein. The addition of B vitamins and iron also give it a boost in the micronutrient department.

three wishes marshmallow cereal

130 calories, 2g fat (0g saturated fat), 50mg sodium, 20g carbs, 3g fiber, 3g sugar (including 3g added sugar), 8g protein

Unlike that “magically delicious” marshmallow cereal from your youth — spoiler alert: the “magic” is the sugar — Three Wishes Marshmallow is gluten and grain free, dairy free, vegan, and with 2.5x the protein and 75% less sugar than the leading marshmallow cereal.

cereal bars for breakfast

Cinnamon with Almonds: 180 calories, 7g fat (2.5g saturated fat), 20mg sodium, 30g carbs, 6g fiber, 9g sugar (including 8g added sugar), 3g protein

While these bars aren’t real cereal in the classic sense, they’re a great solution for cereal lovers who just don’t have time to sit down for a bowl of goodness. Kind Breakfast Cereal Bars are made with whole grain oats and a drizzle of oat milk, perfect for an on-the-go cereal option.

The Worst New Cereals

Sweet Dreams Blueberry Midnight Cereal
Courtesy of Post Consumer Brands

230 calories, 4.5g fat (0.5g saturated fat), 190mg sodium, 46g carbs, 3g fiber, 16g sugar (including 13g added sugar), 5g protein

This cereal promises to help you sleep soundly. But with 13 grams of added sugar per serving, it might not be the healthiest thing to eat before bed. If you have trouble sleeping, a cup of cozy chamomile tea may be more appropriate.

lucky charm cereal s'mores
Courtesy of Walmart

140 calories, 1.5g fat (0g saturated fat), 240mg sodium, 31g carbs, 2g fiber, 12g sugar (including 12g added sugar), 2g protein

This cereal is fun to eat thanks to its mix of graham chunks, chocolate cereal and marshmallow. And it’s not an “empty calorie” food, as it provides whole grains and 12 vitamins and minerals. But with 12 grams of added sugars, food colors and artificial flavors, this cereal is best enjoyed on special occasions or as a frozen yogurt topping instead of sprinkles.

cap'n crunch birthday crunch cereal
Courtesy of Walmart

150 calories, 1.5g fat (0g saturated fat), 200mg sodium, 33g carbs, 1g fiber, 14g sugar (including 14g added sugar), 2g protein

While we’re so excited to celebrate Cap’n’s 60th birthday, we can’t help but notice that this birthday cake flavored cereal is loaded with added sugars, artificial flavors and food colorings. Real-life captains may have a better chance of seeing their 70th birthday if they occasionally swap out the sweet, colorful cereal for a better-for-you option.

kellogg's apple jacks slime cereal
Courtesy of Apple Jack’s

140 calories, 1.5g fat (1g saturated fat), 210mg sodium, 33g carbs, 3g fiber, 13g sugar (including 13g added sugar), 2g protein

We get it – eating milk that looks like slime is super cool, if you’re a kid. And if you have a slime-obsessed child who refuses to eat anything in the morning, this cereal is definitely better than nothing because it provides vitamins and minerals that many children don’t get enough of every day. days. But like many other newer sugary cereals, this one is made with artificial food colors and flavors. And it’s also loaded with added sugars.

grain nosy
Courtesy of Post Consumer Brands

Fruity Hoopz: 150 calories, 0g fat (0g saturated fat), 160mg sodium, 19g sugar

Is there anything Snoop Dogg can’t do? From jamming at the Super Bowl to baking a gorgeous cake with Martha Stewart, the hip-hop mogul is an impressive man. More recently, with Master P, he entered the world of cereals by launching a new line called Snoop Cereal.

These grains provide essential nutrients in a low-cost vessel, which is an important consideration for many families. And with 13% of school-aged children skipping breakfast, addressing any barriers to eating this meal is definitely a positive.

Although the brand has a noble mission – to help fight homelessness and feed families in need – the cereal itself is relatively high in added sugar.

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