Top 18 Highest Fiber, Low Sugar Breakfast Cereals (At Least 5g Fiber)

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Check out the 18 highest fiber breakfast cereals, with at least 5g fiber and below 5g added sugar!

“Breakfast is the most important meal of the day”—but what if your go-to cereal is missing the fiber your body needs to power through the morning?

We’ve all been there: scanning the cereal aisle, trying to decipher labels that promise “healthy,” “whole grain,” or “low fat.”

Yet, many of these so-called “healthy” options are loaded with sugar and fall short on fiber.

On average, American adults eat 10 to 15 grams of total fiber per day, which is only 40% of the recommended daily amount.

That’s why I’ve done the legwork to bring you a list of the highest fiber breakfast cereals that are low in sugar and big on flavor.

Packed with 5g or more of fiber per serving, these cereals will fuel your day, curb cravings, and keep your mornings exciting.

Related: Top 20 highest fiber breads to buy from Amazon

Importance of Fiber

Fiber comes in two main types—soluble and insoluble—and each plays a unique role in supporting your health. Including both in your diet, especially with some highest fiber breakfast cereals, ensures you reap a wide range of benefits.

Features	Soluble Fiber	Insoluble Fiber
Definition	Dissolves in water to form a gel-like substance	Does not dissolve in water; adds bulk to soften the stool
Key Sources	Oats, beans, lentils, apples, citrus fruits, barley	Whole grains, wheat bran, nuts, seeds, vegetables
Main Benefits	Stabilizes blood sugar, lowers cholesterol, promotes satiety, nourishes gut bacteria	Promotes regularity, prevents constipation, cleanses the digestive tract, enhances detoxification
Weight Loss	Slows digestion, helping you feel full longer	Adds bulk to meals, aiding in portion control
Blood Sugar	Slows sugar absorption	Minimal direct impact
Digestive Health	Acts as a prebiotic, supporting gut bacteria	Keeps the digestive tract moving efficiently
Best Time to Include	Breakfast cereals, smoothies, soups	Salads, side dishes, whole-grain breads

Many highest fiber breakfast cereals contain a mix of soluble and insoluble fiber, giving you the best of both worlds.

My personal go-to is to pair these cereals with fiber-rich toppings like fruit (soluble fiber) and nuts (insoluble fiber) for a power-packed meal.

Related: 20 Healthy Alternatives to White Rice that are Lower in Sugar

Not sure if your cereal is natural or processed?

If the label contains a long list of unrecognizable, science-like ingredients, it’s likely highly processed. The longer the list of unfamiliar ingredients, the more processed the product is.

18 Highest Fiber Breakfast Cereals (From Highest → Lowest)

Disclaimer: The nutritional data provided is accurate as of 2024. Product labels may change, so we recommend checking the external links for the most up-to-date information. Always consult your healthcare provider for personalized advice.

No.	Product	Serving	Fiber (g)	Calorie (kcal)	Carb (g)	Protein (g)	Fat (g)	Added Sugar (g)
1	Poop Like A Champion	½ cup	23	95	31	3	0	2
2	Fiber One Cereal	⅔ cup	18	90	33	3	1	0
3	Julian Bakery® ProGranola®	⅓ cup	11	100	13	11	4	0
4	Uncle Sam Cereal	¾ cup	10	190	38	7	5	1
5	Wella Hot Cereal	1.6 oz	9	230	21	6	15	0
6	Catalina Crunch Cereal	½ cup	9	110	14	11	5	0
7	Nature’s Path Organic Heritage Flakes	1 cup	7	160	31	5	2	5
8	Nature’s Path Flax Plus Multibran Flakes	1 cup	7	150	31	5	2	5
9	Post Grape-Nuts Cereal	½ cup	7	200	47	6	1	0
10	Post Shredded Wheat Big Biscuit	2 biscuits	7	170	41	6	1	0
11	Alpen Muesli Cereal	⅔ cup	7	210	43	8	4	0
12	Cascadian Farm Mixed Berry Cereal	1¼ cup	6	270	44	5	8	0
13	Bob’s Red Mill Oat Bran Cereal	⅓ cup	6	160	26	6	3	0
14	Food For Life Ezekiel 4:9 Cereal	½ cup	6	190	40	8	1	0
15	Seven Sundays Muesli	½ cup	6	240	39	8	6	0
16	Cascadian Farm Organic Vanilla Crisp	1¼ cup	5	250	43	5	8	0
17	Post Great Grains Crunchy Pecan	¾ cup	5	210	39	5	6	5
18	365 by WFM Wheat Squares	1¼ cup	5	220	48	7	1	0

1. Poop Like A Champion Ultra High Fiber Cereal (Original)

This cereal takes the crown for the #1 highest fiber content (an impressive 23g of fiber per serving—84% of your daily needs)! With 19g of insoluble fiber, it reduces constipation effectively, just like the name promises. Sweeter options like cinnamon toast, cocoa, or honey graham offer variety but add over 8g of sugar..

Caution: Ensure you drink plenty of water and stick to one serving per day. Start with half a serving and gradually increase.

• Macros (½ cup): 23g fiber, 95 kcal, 31g carb, 3g protein, 0g fat, 2g added sugar
• Pros: Highest fiber content, gluten-free, no preservatives or artificial sweeteners, crunchy, very useful for constipation, zero fat, low calorie
• Cons: Super expensive! May be too much for those with fiber intolerance, subjective taste (some said it tastes like stale cardboard), mixed rating

2. Fiber One High-Fiber Wholegrain Cereal (Original Bran)

Fiber One Cereal ranks #2 with 18g of fiber per serving—65% of your daily needs and 17g of insoluble fiber, making it great for constipation relief. It’s also the #1 lowest-calorie option (90 kcal per serving) on the list. Sweeter Honey Cluster flavor is available but has 8g of added sugar.

Caution: Ensure you drink plenty of water and stick to one serving per day. Start with half a serving and gradually increase.

• Macros (⅔ cup): 18g fiber, 90 kcal, 33g carb, 3g protein, 1g fat, 0g added sugar
• Pros: High overall ratings, lowest in calorie, 2^nd lowest in fiber content, great taste, excellent for constipation, low calorie, and zero added sugar.
• Cons: Pricey compared to other options.

3. Julian Bakery® ProGranola® Keto & Paleo Cereal

ProGranola stands for Pro(tein) Granola, offering the #1 highest protein content on the list at 11g per serving, along with a 11g of fiber (third highest). It’s low in calories and net carbs. For added variety, explore flavors like vanilla cinnamon, peanut butter, chocolate, vegan vanilla, and espresso.

• Macros (⅓ cup): 11g fiber, 100 kcal, 13g carb, 11g protein, 4g fat, 0g added sugar
• Pros: 1st highest in protein, 3^rd highest in fiber, low in calories and net carbs (keto and paleo-friendly), great for weight loss, gluten-free, dairy-free, grain-free, zero sugar, and satisfyingly crunchy.
• Cons: Pricey, large chunks with a texture that may not feel granola-like, and taste can be subjective.

4. Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed Original Cereal

This cereal delivers 10g of fiber and under 1g of sugar per serving, making it an excellent choice for a low-sugar, high-fiber breakfast. Packed with whole grains and flaxseed, it also provides omega-3s for added nutritional benefits in every bite.

• Macros (¾ cup): 10g fiber, 190 kcal, 38g carb, 7g protein, 5g fat, 1g added sugar
• Pros: Crunchy, low in sugar
• Cons: Expensive, plain taste, hard to find outside of Amazon

5. Wella Grain-Free Paleo Breakfast Instant Hot Cereal

This cereal stands out with its rare grain-free formula. The nutrient-dense ingredients include almonds, flaxseeds, chia seeds and more, explaining the highest fat content (15g per serving). Available in 5 flavors—Original, Apple Cinnamon, Snickerdoodle, Cranberry Pecan, and Pumpkin Spice.

• Macros (1.6 oz): 9g fiber, 230 kcal, 21g carb, 6g protein, 15g fat, 0g added sugar
• Pros: Organic, non-GMO, gluten-free, grain-free, vegan, paleo-friendly, no added sugar, filling, quick to make (just add hot water)
• Cons: Expensive, taste and texture can be subjective, high in fat and calories (which may not be suitable for everyone)

6. Catalina Crunch Gluten-Free Plant-Based Cereal

Just like ProGranola, this cereal ties for the highest protein content on the list, made from plant-based pea protein. With just 14g of carbs per serving, it’s perfect for weight watchers. It also stands out with 9 exciting flavors, including Honey Graham, Cinnamon Toast and Chocolate Peanut Butter.

• Macros (½ cup): 9g fiber, 110 kcal, 14g carb, 11g protein, 5g fat, 0g added sugar
• Pros: #1 highest in protein (plant-based), low carb and keto-friendly, ideal for weight loss, sugar-free, many flavors, vegan, gluten-free, no artificial ingredients, crunchy (but quick to get soggy in milk), great tasting, overall good reviews.
• Cons: Can be expensive.

7. Nature’s Path Organic Heritage Flakes® Cereal

This cereal combines the goodness of six ancient grains like khorasan wheat, oats, spelt and quinoa, delivering 7g of fiber per serving. Unlike many cereals, it stays satisfyingly crunchy even in milk, making every bite as crisp as the first.

• Macros (1 cup): 7g fiber, 160 kcal, 31g carb, 5g protein, 2g fat, 5g added sugar
• Pros: Stays crunchy even in milk, organic, made with whole grains, lightly sweetened, delicious taste, vegan, offers great value for money.
• Cons: Slightly higher in added sugar.

8. Nature’s Path Organic Flax Plus Multibran Flakes

Packed with whole grains and flaxseeds, it delivers a boost of fiber and Omega-3 fatty acids—essential for heart health and overall wellness. Even in milk, these flakes stay satisfyingly crunchy.

• Macros (1 cup): 7g fiber, 150 kcal, 31g carb, 5g protein, 2g fat, 5g added sugar
• Pros: Stays crunchy even in milk, vegan, organic, rich in Omega-3, and great tasting.
• Cons: Slightly higher added sugar.

9. Post the Original Grape-Nuts Cereal

This is a powerhouse of nutrition, boasting 7g of fiber and just 1g of fat—ideal for heart-healthy and low-fat diets. However, with 47g of carbs per serving—the 2^nd highest carb on the list—it’s best suited for those who aren’t restricting carbs.

• Macros (½ cup): 7g fiber, 200 kcal, 47g carb, 6g protein, 1g fat, 0g added sugar
• Pros: Vegan, crunchy, very low fat, zero added sugar, great taste, well-reviewed, budget-friendly.
• Cons: 2^nd highest carbs on the list, high calorie, dense texture may not suit everyone, limited flavor options.

10. Post Shredded Wheat Big Biscuit Cereal

This classic no-frills cereal is made with just one ingredient: whole-grain wheat. Its large biscuit form adds a fun, nostalgic twist, and it’s perfect as a minimally processed, heart-healthy option.

• Macros (2 biscuits): 7g fiber, 170 kcal, 41g carb, 6g protein, 1g fat, 0g added sugar
• Pros: Wholegrain, non-GMO, zero added sugar, low fat, crunchy in milk, good value for money
• Cons: High carb, bland flavor, may require soaking, limited flavor variety.

11. Alpen Original Swiss-Style Muesli Cereal

A traditional Swiss-style mix of whole-grain wheat flakes, rolled oats, hazelnuts, almonds, and juicy raisins. It comes in a zero-added-sugar version, as well as a sweeter version with 4g of added sugar. Be cautious of its higher calorie and carb content.

• Macros (⅔ cup): 7g fiber, 210 kcal, 43g carb, 8g protein, 4g fat, 0g added sugar
• Pros: Non-GMO, wholegrain, zero added sugar, vegan, crunchy, naturally sweetened with raisins, great tasting, low in sodium.
• Cons: High calorie, high carb, some may find too little raisins.

12. Cascadian Farm Organic Mixed Berry Cereal

A delightful combination of 6g fiber, naturally sweetened with the goodness of dried blueberries and strawberries. It’s also the highest in calories and carbs on the list. There are more flavor variety, like Berry Vanilla Puffs or Cinnamon Crunch, though they come with added sugar.

• Macros (1¼ cup): 6g fiber, 270 kcal, 44g carb, 5g protein, 8g fat, 0g added sugar
• Pros: Organic, non-GMO, whole grain, naturally sweetened with dried blueberries and strawberries, zero added sugar, crunchy even in milk, great taste, variety of flavors.
• Cons: Highest in calories, high in carbs, some may find too few berries inside.

13. Bob’s Red Mill Organic High Fiber Oat Bran Hot Cereal

This hot cereal offers a nutritious breakfast packed with 6g of fiber per serving, promoting digestive health. Made from whole grain oats, it provides essential nutrients while being sugar-free.

• Macros (⅓ cup): 6g fiber, 160 kcal, 26g carb, 6g protein, 3g fat, 0g added sugar
• Pros: Vegan, organic, creamy texture, versatile base for various toppings, filling, generous portion size, zero added sugar, highly rated
• Cons: Requires cooking, not an instant option

14. Food For Life Ezekiel 4:9 Organic Sprouted Whole Grain Cereal (Original)

This wholegrain cereal is made from sprouted grains, inspired by biblical recipes. However, its high calorie and carb content might not suit low-carb lifestyles. You can also explore their Golden Flax, Cinnamon Raisin and Almond flavors.

• Macros (½ cup): 6g fiber, 190 kcal, 40g carb, 8g protein, 1g fat, 0g added sugar
• Pros: Organic, zero added sugar, low fat, vegan, dairy-free, yeast-free, no artificial ingredients, crunchy (but soften quickly in milk)
• Cons: High carb, expensive, plain taste

15. Seven Sundays Organic Gluten-Free Muesli Cereal

It lives up to its tagline, “100% real food,” by combining organic whole grains, nuts, seeds, and dried fruits for a wholesome start to your day. Available in four flavors—Apple Cinnamon Almond, Blueberry Chia, Dark Chocolate Almond, and Almond Date Currant.

• Macros (½ cup): 6g fiber, 240 kcal, 39g carb, 8g protein, 6g fat, 0g added sugar
• Pros: Organic, vegan, Non-GMO, gluten-free, plant-based protein, reduced added sugar, variety of flavors, kosher, versatile (enjoyed hot or cold), great taste, rich in diverse ingredients (oats, fruit, nuts, seeds), comes in a resealable bag.
• Cons: Mostly rolled oats with limited nuts and dried fruit, slightly expensive, can be bland for some preferences.

16. Cascadian Farm Organic Vanilla Crisp Cereal

It offers a crunchy, lightly sweetened breakfast option made with organic whole grains and a comforting vanilla flavor. However, it is high in calories and carb compared to other options.

• Macros (1¼ cup): 5g fiber, 250 kcal, 43g carb, 5g protein, 8g fat, 0g added sugar
• Pros: Vegan, organic, zero added sugar, naturally sweetened with fruits, great tasting, crispy.
• Cons: High carb, high calorie, expensive, very high in sodium.

17. Post Great Grains Heart-Healthy Crunchy Pecans Whole Grain Cereal

This is a pecan lover’s dream! With a generous amount of crunchy pecans mixed into hearty whole grain flakes, this cereal delivers rich, nutty flavors in every bite. Packed with fiber and heart-healthy fats from pecans.

• Macros (¾ cup): 5g fiber, 210 kcal, 39g carb, 5g protein, 6g fat, 5g added sugar
• Pros: Heart-healthy, kosher, no artificial flavors or colors, delicious nutty flavor, stays crunchy in milk, generous amount of real pecans, good value for money.
• Cons: Contains higher added sugar, slightly higher calories due to pecans, and can be hard on teeth for some individuals.

18. 365 by Whole Foods Market Bite-Sized Wheat Squares

This cereal takes the crown as the #1 highest carb option with 48g per serving, thanks to a whopping 61 grams of whole grains packed into every bowl. These crunchy, organic squares make it easy to enjoy while delivering a hearty start to your day.

• Macros (1¼ cup): 5g fiber, 220 kcal, 48g carb, 7g protein, 1g fat, 0g added sugar
• Pros: GMO-free, vegan, crunchy, whole grain, low sodium, low fat, zero added sugar, affordable, perfect bite-sized squares, dense and filling.
• Cons: Highest carb content on the list, becomes soggy quickly, dry texture, some find it bland with minimal frosting.

How to Pair These Cereals for a Balanced Breakfast

Choosing the highest fiber breakfast cereals is a great start, but pairing it with the right sides can turn your bowl into a fully balanced meal. Here’s how to elevate your breakfast:

1. Add Protein
   • Protein slows digestion and keeps you full longer. A splash of unsweetened milk or plant-based options like soy milk works well. Greek yogurt adds creaminess and extra protein, while a boiled egg on the side is a savory complement.
2. Include Healthy Fats
   • Healthy fats, like nuts or seeds, add crunch and help your body absorb nutrients. Sprinkle chia seeds, flaxseeds, or crushed almonds over your cereal, or drizzle some nut butter.
3. Boost Fiber with Fresh Fruit
   • Fruit adds natural sweetness and more fiber. Top your highest fiber breakfast cereals with berries, banana slices, or diced apple.
4. Choose Smart Drinks
   Hydration is key to making fiber work its magic. Herbal teas, black coffee, or plain water pair perfectly without unnecessary sugars.
   • For Soluble Fiber: Water allows soluble fiber to dissolve and form a gel-like substance, which slows digestion.
   • For Insoluble Fiber: Water helps soften stool and adds bulk, making it easier for insoluble fiber to keep your digestive system moving.
5. Watch Portions Based on Your Needs
   The right cereal portion depends on your specific health goals or conditions:
   • Constipation Issues: Aim for 1–1.5 servings (about 40–50g) of high-fiber cereal. Pair with plenty of water to help fiber work effectively.
   • Diabetes: Stick to 1 serving (around 30–40g) of cereal with at least 5g of fiber and under 5g of sugar. Pair with protein or healthy fats to stabilize blood sugar.
   • Weight Loss: Keep portions at 1 serving (30–40g) to control calories while focusing on cereals with high fiber and protein to boost satiety.
   • Fiber Digestion Issues: Start small with half a serving (15–20g) of cereal and gradually increase as your body adjusts to avoid bloating or discomfort.

You may be interested: Top 20 highest fiber breads to buy from Amazon

Conclusion

Your breakfast cereal can be the key to a strong start—packed with fiber, protein, and nutrients to fuel your body.

Don’t settle for just one option; try out different brands and find a few personal favorites that really work for you. Like how I did, you can even mix and match cereals for a custom blend that suits your taste and nutritional needs.

What highest fiber breakfast cereals have you tried and loved? Or maybe you’ve found a fun combo of different brands?

Drop your thoughts in the comments—I’d love to hear what works for you and your breakfast routine!

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