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Sugar Shocker

A new study shows that some of your favorite cereals have just as much sugar as desserts.

September 29, 2025
By Cailin Loesch

As You Read, Think About: How long after eating breakfast do you still feel energized?

It’s time for breakfast, so you reach for some raisin bran. The cereal must be healthy, since it includes raisins and bran, right? The first bite is crunchy and sweet.

You might be shocked to learn just how sweet it is. One cup of Kellogg’s Raisin Bran has 18 total grams of sugar—about the same as a glazed doughnut! And odds are there’s more than one cup in your bowl.

Many other cereals are also loaded with sugar. A study published in May showed that hundreds of kids’ cereals have become less healthy over the past decade. So what does this mean for your breakfast?

It’s time for breakfast. You reach for some raisin bran. The cereal must be healthy, right? After all, it includes raisins and bran. The first bite is crunchy and sweet.

You might be shocked to learn just how sweet it is. One cup of Kellogg’s Raisin Bran has 18 total grams of sugar. That’s about the same as a glazed doughnut! And there’s likely more than one cup in your bowl.

Many other cereals are also loaded with sugar. Hundreds of cereals have become less healthy over the past decade. That’s according to a study published in May. So what does this mean for your breakfast?

Read the Label
Watch a video to get the facts about your favorite snacks.

Crunching Numbers

Experts say it’s important to start your day with a breakfast full of nutrients that will fuel your body. 

“That will help get your day off to the right start,” says Alicia Miller, a nutrition expert. 

For example, eggs and milk contain protein, which builds muscle. Fruits and vegetables are packed with fiber, which helps with digestion.

For the recent study, researchers looked at 1,200 cereals. They found that from 2010 to 2023, the amount of some important nutrients, like fiber and protein, dropped in these cereals. At the same time, fat and sodium, a mineral found in salt, increased by more than 30 percent. The amount of sugar rose by 11 percent.

That’s concerning, since nearly one in three kids who eat breakfast each morning choose cereal, according to the U.S. Department of Agriculture.

Experts say it’s important to eat a breakfast full of nutrients that will fuel your body. 

“That will help get your day off to the right start,” says Alicia Miller. She’s a nutrition expert. 

For example, eggs and milk contain protein, which builds muscle. Fruits and vegetables are packed with fiber. That helps with digestion.

For the recent study, researchers looked at 1,200 cereals. From 2010 to 2023, the amount of some important nutrients, like fiber and protein, dropped in these cereals. But fat and sodium, a mineral found in salt, increased by more than 30 percent. The amount of sugar rose by 11 percent.

These findings are concerning, since nearly one in three kids who eat breakfast choose cereal. That’s according to the U.S. Department of Agriculture.

Shutterstock.com 

One serving of Honey Smacks contains 18 GRAMS of sugar. 18 grams = about 4.5 teaspoons of sugar

Sugar Overload

Some of the sugar in cereal is natural. But in many cases, more sugar is added when the product is made. Sugar is also added to many other processed foods, like granola bars and cookies, to make them taste sweeter.

The American Heart Association recommends that kids have less than 6 teaspoons of added sugars each day. Just one serving of sweetened cereal can have more than half that amount.

Eating too much added sugar can contribute to health problems like tooth decay, obesity, and heart disease. Plus, since many highly processed cereals lack important nutrients, they won’t keep you full for very long.

Some of the sugar in cereal is natural. But in many cases, more sugar is added when the product is made. Sugar is also added to many other processed foods, like granola bars and cookies. This makes them taste sweeter.

The American Heart Association recommends that kids have less than 6 teaspoons of added sugars each day. But just one serving of sweetened cereal? It can have more than half that amount.

Eating too much added sugar can lead to health problems. These include tooth decay, obesity, and heart disease. Plus, since many highly processed cereals lack nutrients, they won’t keep you full for long.

Fuel Up

But there’s good news too. Experts say you can make breakfast work better for your body—without having to give up your favorite cereal.

“Nothing needs to be off-limits,” Miller explains.

She says one trick is to mix a sweet cereal with a less sugary one. For instance, combine Froot Loops with plain Cheerios.

“You’re still getting the flavor, but you’re getting additional nutrients from the Cheerios,” Miller says.

Another tip is to eat a variety of foods. That helps ensure you’re getting the vitamins and nutrients your body needs. So the next time you reach for some cereal, try eating an egg or an apple with it. 

“Be curious,” says Miller. “Try new foods and pay attention to how your body feels.”

But there’s good news too. Experts say you can make breakfast work better for your body. You don’t have to give up your favorite cereal.

“Nothing needs to be off-limits,” Miller says.

One trick is to mix a sweet cereal with a less sugary one. For instance, combine Froot Loops with plain Cheerios.

“You’re still getting the flavor, but you’re getting additional nutrients from the Cheerios,” Miller says.

Another tip is to eat a variety of foods. That helps you get the nutrients your body needs. So the next time you reach for cereal, try eating an egg or an apple with it. 

“Be curious,” says Miller. “Try new foods and pay attention to how your body feels.”

SUGAR SHOWDOWN

Which food in each pair has more added sugars? The answers might surprise you!

Which food in each pair has more added sugars? The answers might surprise you!

Shutterstock.com 

1. One Nutri-Grain Strawberry Breakfast Bar vs. One Krispy Kreme Glazed Doughnut

Answer #1

1. One Nutri-Grain Strawberry Breakfast Bar vs. One Krispy Kreme Glazed Doughnut

Answer #1

Alamy Stock Photo (Cap’n Crunch); Shutterstock.com (Chips Ahoy!)

2. One Cup Cap'n Crunch Cereal vs. Three Chips Ahoy! Chocolate Chip Cookies

Answer #2

2. One Cup Cap'n Crunch Cereal vs. Three Chips Ahoy! Chocolate Chip Cookies

Answer #2

Evan-Amos via Wikimedia Commons (corn muffin); Shutterstock.com (cupcake)

3. One Dunkin' Corn Muffin vs. One Hostess Golden Cupcake

Answer #3

3. One Dunkin' Corn Muffin vs. One Hostess Golden Cupcake

Answer #3

1. What important nutrients are mentioned in the article? Why does your body need them?

2. How does the author support the idea that many breakfast cereals are loaded with too much sugar?

3. What do you think nutrition expert Alicia Miller means when she says, “Nothing needs to be off-limits”?

1. What important nutrients are mentioned in the article? Why does your body need them?

2. How does the author support the idea that many breakfast cereals are loaded with too much sugar?

3. What do you think nutrition expert Alicia Miller means when she says, “Nothing needs to be off-limits”?

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