Everyone remembers that one restaurant or meal that stuck with them after they visited their favorite place. The smartest thing an individual can do is to try and recreate that particular meal which, due to websites similar to Pinterest, shouldn’t be all that tough to do. Planning brunch on a staycation is super simple and may be jazzed up quite easily. The addition of a special drink (we’re taking a glance at you, mimosas) or pastries from a neighborhood bakery can actually assist to spice up the general tone of what would otherwise be a normal meal at residence. This is the proper method to spend a lazy Sunday pretending to be elsewhere – and one may not even need to pretend too hard if the pastries are French-inspired. Whatever it is, if it means something, it is value doing.

This technique is normally referred to in varied Asian cuisines. The cook keeps the food moving using a cooking utensil of some sort, and generally shaking the pan itself. With a primary understanding of the three kind of cooking methods, you’ll be able to choose the most effective Cooking technique to make use of for every dish you put together. As you create your own signature recipes, you may know how to use dry cooking to achieve a crispy, brown exterior on meats, or how to use moist cooking to maintain your meats fork tender.

Penn Station Is Greater Than Transportation: The Place To Search Out One Of The Best Food

Cotija cheese has a dry, crumbly texture—it won’t melt or disappear into the bowl. Use it to high tacos, stir into whole-grain salads, or high roasted broccoli. This is the primary time I have ever made Bok Choy and I loved this recipe. This panzanella recipe options sweet black cherries in place of the more typical tomatoes for a satisfying Midwest mashup. No have to spend an arm and a leg on a minimize of beef; marinades, cooking occasions and tenderizing can all help get the most bang for your buck.

Food & Cooking

If you aren’t cooking it right away, simply maintain the topping separate till you’re able to put it within Food the oven. It’s as a lot as aspiring cooks to determine for themselves what kind of education they wish to have.

End Your Pasta In The Sauce

At the time he was a literature and writing teacher at Yale University. He wasn’t a chef, and this may need been one of the the cause why he was capable of write the book. Someone from the culinary arts might have stuck with the extra traditional cookbook.

Some of those may cause deficiencies in your dog’s food plan, while others may lead to an excess of sure vitamins. To keep away from encountering unhealthy or dangerous options Dr. Larsen and Dr. Bartges recommend avoiding generic recipes from books or online sources.

Science Of Food And Style

Basic, however I watched and I realized and moved up the ranks. After all, within the culinary area, there are virtually at all times alternatives for development as turnover is frequently fairly excessive. Third, some formal culinary training will be of great help. Take some professional-oriented lessons, if attainable. Culinary college can provide a superb basis, but ensure that’s what you need to do. Culinary school is usually costly and a significant commitment, so don’t tackle that debt unless you know that’s the place you should be.

  • Neighbors often gathered within the fall, utilizing the time to get their work done but also to catch up, sharing information and gossip.
  • She gave the flavor of air its inevitable name—aeroir—and started working with the Center for Genomic Gastronomy to explore the idea additional.

A darkish caramel has the required bitter edge to steadiness the candy richness of the custard. Reducing the liquid in this mile-high apple pie recipe to a syrupy consistency concentrates the flavour and yields the best juicy sauciness. This manicotti recipe is made with delicate crepes as an alternative of dried pasta, and the result’s one thing heavenly.

Best and Worst Cereal Boxes, Ranked

You’ve probably heard people tell you time and again about the importance of a healthy breakfast, but sometimes it can be tough to understand what that actually means in practice. After all, when every breakfast food on the shelf is advertising itself as a healthy pick, especially when you’re in the cereal aisle. It can be tricky to figure out which cereal will actually leave you feeling good until lunch, and which are going to lead to a sugar crash within a couple hours.

“Cereal can make for a quick breakfast option or tasty afternoon snack. However, not all breakfast cereals are created equally,” explains Lisa Moskovitz, founding RD and CEO of The New York Nutrition Group. “While some are highly nutrient-dense, others can be mostly empty calories.”

She added that if you want to feel full and stay energized, you’ll want to “look for at least 5 grams of fiber and protein per 1 cup serving.” Even better if the cereal “contain[s] at least 10% daily value of three or more nutrients including iron, calcium, zinc, B-vitamins, and Vitamin C.” Plus, if you’re really looking for a solid start to your day, Moskovitz recommends adding nuts or fresh berries to your cereal for an “extra dose of antioxidants and anti-inflammatory fats.”

While you likely already know this, there are definitely foods that could make you feel more or less satisfied between meals. So, to help you make your cereal choice, we ranked cereal boxes from the most popular cereal brands, from the least to the most satisfying option. That way you can enjoy a bowl that will leave you feeling full and focused, and not just find yourself munching on empty calories! For more, check out What Happens To Your Body When You Eat Cereal Every Day, and on your next grocery shopping trip, be sure you’re stocking up The 7 Healthiest Foods to Eat Right Now.

mega stuf oreo os

Per serving, 1 1/4 cup: 160 calories, 2 g fat (0 g saturated fat), 190 mg sodium, 35 g carbs (1 g fiber, 19 g sugar), 1 g protein

Having Oreo cookies for breakfast probably isn’t a great way to start the day. Having Mega Stuf Oreos in the form of a crunchy cereal for breakfast definitely isn’t a great way to start the day, either.

box of oreo os cereal

Per serving, 1 1/3 cup: 160 calories, 2 g fat (0 g saturated fat), 210 mg sodium, 34 g carbs (1 g fiber, 17 g sugar), 1 g protein

And that goes for the regular Oreo O’s, too. As a general rule, any breakfast that’s just a popular dessert cereal-ified isn’t going to be the healthiest choice.

post chips ahoy

Per serving, 1/3 cup: 150 calories, 2.5 g fat (0 g saturated fat), 160 mg sodium, 32 g carbs (<1 g fiber, 14 g sugar), 1 g protein

It’s a bowl of cookies. Not the best.

Post honey maid smores cereal

Per serving, 1 cup: 160 calories, 3.5 g fat (0 g saturated fat), 270 mg sodium, 33 g carbs (1 g fiber, 17 g sugar), 1 g protein

Cereal-ifying s’mores is hardly a recipe for a healthy start to your day (though it may be a recipe for a happy start).

post honey maid cinnamon

Per serving, 1 cup: 150 calories, 3.5 g fat (0 g saturated fat), 260 mg sodium, 28 g carbs (1 g fiber, 14 g sugar), 1g protein

Better to eat a bowl of plain graham crackers than a bowl of s’mores, but only just slightly better.

Post marshmallow fruity pebbles cereal

Per serving, 1 cup: 160 calories, 1 g fat (0 g saturated fat), 240 mg sodium, 36 g carbs (0 g fiber, 18 g sugar), 2 g protein

You probably don’t need us to tell you that adding marshmallows to Fruity Pebbles won’t keep you alert and energized.

post birthday pebbles

Per serving, 1 cup: 150 calories, 1 g fat (0 g saturated fat), 190 mg sodium, 34 g carbs (0 g fiber, 15 g sugar), 2 g protein

Like Fruity Pebbles, but higher calorie and higher sugar—maybe birthday cake shouldn’t be your go-to breakfast if you’re going for nutrition.

post cocoa pebbles

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated fat), 220 mg sodium, 31 g carbs (1 g fiber, 12 g sugar), 2 g protein

More sodium, otherwise similar to Fruity Pebbles.

post fruity pebbles

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated), 190 mg sodium, 31 g carbs, (0 g fiber, 12 g sugar), 1 g protein

Lots of sugar, lots of artificial colors. In general, you’re probably better off going for a cereal made with ingredients you can see and pronounce.

general mills lucky charms honey clovers

Per serving, 1 cup: 140 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 31 g carbs (1 g fiber, 12 g sugar), 1 g protein

Adding honey to Lucky Charms doesn’t make it any better a choice…

general mills chocolate lucky charms

Per serving, 1 cup: 140 calories, 1.5 g fat ( 0 g saturated fat), 190 mg sodium, 30 g carbs (2 g fiber, 12 g sugar), 2 g protein

Yeah, neither does adding chocolate.

general mills fruity lucky charms

Per serving, 1 cup: 140 calories, 1 g fat (0 g saturated fat), 200 mg sodium, 31 g carbs (2 g fiber, 12 g sugar), 2 g protein

Nope, even adding “fruit” doesn’t make it much better.

cookie crisp

Per serving, 1 cup: 140 calories, 1.5 g fat ( 0 g saturated fat), 150 mg sodium, 31 g carbs (2 g fiber, 12 g sugar), 2 g protein

Sorry to Cookie Crisp fans, but it’s the same deal as Chips Ahoy! Cereal—eating a box of cookies, no matter how they’re presented, just isn’t ideal.

dunkin cereal

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat ( 0 g saturated fat), 135 mg sodium, 33 g carbs (0 g fiber, 19 g sugar), 1 g protein

More sugar without protein and fiber? Unlike the latte this cereal is based on, it won’t keep you awake or alert.

post dunkin mocha latte

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat (0 g saturated fat), 135 mg sodium, 33 g carbs (0 g fiber, 18 g sugar), 1 g protein

Same deal, just with one last gram of sugar.

kelloggs froot loops marshmallows

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat (0 g saturated fat), 170 mg sodium, 35 g carbs (2 g fiber, 16 g sugar), 2 g protein

As if Froot Loops needed any more sugar, the marshmallow version made its way onto store shelves.

Golden crisp cereal

Per serving, 1 cup: 150 calories, 0.5 g fat (0 g saturated fat), 85 mg sodium, 34 g carbs (0 g fiber, 21 g sugar), 2 g protein

Golden Crisp may look more like cereal than, say, Cookie Crisp, but it’s still basically a bowl of sugar.

kelloggs honey smacks cereal box

Per serving, 1 cup: 130 calories, 0.5 g fat (0 g saturated fat), 45 mg sodium, 32 g carbs (2 g fiber, 18 g sugar), 2 g protein

Lots of sugar, but not too much sodium compared to other options. Still, it’s not a great pick.

kelloggs apple jacks marshmallows

Per serving, 1 1/3 cup: 150 calories, 1 g fat (0.5 g saturated fat), 170 mg sodium, 35 g carbs (2 g fiber, 17 g sugar), 1 g protein

As a general rule of thumb to always keep in mind, adding marshmallows to any cereal rarely makes it a smarter pick—no matter the serving size.

kelloggs apple jacks caramel

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat (0.5 g saturated fat), 200 mg sodium, 34 g carbs (2 g fiber, 15 g sugar), 2 g protein

Pretty much just the same as regular Apple Jacks, but a little more sugary.

chocolate frosted flakes

Per serving, 1 cup: 150 calories, 1.5 g fat (1 g saturated fat), 210 mg sodium, 33 g carbs (1 g fiber, 13 g sugar), 2 g protein

Sorry, but Frosted Fakes didn’t really need chocolate—no one ever had a bowl of Frosted Flakes and thought, “This tastes good. I just wish it had more sugar.”

kelloggs apple jacks

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat ( 0.5 g saturated fat), 210 mg sodium, 34 g carbs (2 g fiber, 13 g sugar), 2 g protein

Not a lot of protein or fiber, but plenty of processed ingredients is what you’ll get here.

froot loops

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat (0.5 g saturated fat), 210 mg sodium, 34 g carbs (2 g fiber, 12 g sugar), 2 g protein

In case you were wondering, there isn’t any actual fruit in this cereal. It’s just plenty of sugar and dyes that give these loops their colorful hues.

Looking for more helpful tips? Your ultimate restaurant and supermarket survival guide is here!

reeses puffs

Per serving, 3/4 cup: 120 calories, 3 g fat (0.5 g saturated), 160 mg sodium, 22 g carbs, (1 g fiber, 9 g sugar), 2 g protein

As you might expect, a bowl of Reese’s Puffs is pretty much just a bowl of sugar. Fine for a treat, not great for a breakfast.

kellogs honey nut frosted flakes box

Per serving, 1 cup: 140 calories, 0 g fat (0 g saturated fat), 210 mg sodium, 33 g carbs (1 g fiber, 12 g sugar), 2 g protein

A little less sodium than traditional Frosted Flakes, but that’s not saying much.

frosted flakes

Per serving, 1 cup: 130 calories, 0 g fat (0 g saturated fat), 190 mg sodium, 33 g carbs (1 g fiber, 12 g sugar), 2 g protein

Not a lot of nutrients and plenty amount of sugar, so that’s not grrrrrrreat. But it’s fortified with iron, vitamin C, vitamin B12, and others, so there is a bit of an upside.

general mills cocoa puffs

Per serving, 3/4 cup: 100 calories, 1.5 g fat (0 g saturated fat), 100 mg sodium, 23 g carbs (1 g fiber, 9 g sugar), 1 g protein

Don’t be fooled by the 3/4 cup serving size—not a lot here to make you feel full or energized.

general mills lucky charms

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated), 230 mg sodium, 30 g carbs, (2 g fiber, 12 g sugar), 3 g protein

No matter how you spin it, a bowl of marshmallows is generally not going to be the most nutritiously well-rounded way to start the day. Even if they’re said to be “magically delicious.”

general mills golden grahams cereal box

Per serving, 3/4 cup: 110 calories, 1 g fat (0 g saturated), 230 mg sodium, 25 g carbs, (1 g fiber, 9 g sugar), 2 g protein

High sodium, high carb, high sugar. You can do better for breakfast.

post waffle crisp

Per serving, 1 1/4 cup: 160 calories, 2 g fat (0 g saturated fat), 220 mg sodium, 34 g carbs (1 g fiber, 15 g sugar), 2g protein

A lot of sugar, a lot of canola oil, a lot of hard to pronounce ingredients. Go for waffles, or go for cereal—don’t split the difference.

kelloggs pops

Per serving, 1 1/3 cup: 150 calories, 0 g fat (0 g saturated fat), 160 mg sodium, 36 g carbs (0 g fiber, 15 g sugar), 2 g protein

A lot of sugar and a lot of sodium, with no fiber and not that much protein. Not looking too hot!

general mills trix

Per serving, 1 1/4 cup: 160 calories, 2 g fat (0 g saturated), 180 mg sodium, 33 g carbs, (1 g fiber, 12 g sugar), 2 g protein

Are there a lot of nutrients? No. But if you stick to a little less than the serving size as a snack some day (go with 1 cup), enjoy your nostalgic trip down memory lane.

general mills chocolate toast crunch

Per serving, 1 cup: 180 calories, 5 g fat (1 g saturated fat), 170 mg sodium, 31 g carbs (2 g fiber, 12 g sugar), 2 g protein

A good amount of sugar and fat, not a lot of fiber or protein, and plenty of processed ingredients—not the healthiest pick.

general mills cinnamon toast crunch

Per serving, 1 cup: 170 calories, 4 g fat (0 g saturated), 230 mg sodium, 33 g carbs, (2 g fiber, 12 g sugar), 2 g protein

Another pick that’s almost pure sugar, so it’s probably not going to keep you full.

cinnamon toast crunch churros cereal

Per serving, 1 cup: 180 calories, 4.5 g fat ( 0 g saturated fat), 230 mg sodium, 32 g carbs (3 g fiber, 11 g sugar), 3g protein

More sodium, sugar, and processed ingredients. In general, no version of Cinnamon Toast Crunch is going to be the healthiest option on the shelf.

general mills french toast crunch

Per serving, 1 cup: 150 calories, 1.5 g fat (0 g saturated fat), 180 mg sodium, 32 g carbs (1 g fiber, 12 g sugar), 2 g protein

French Toast Crunch has fewer processed ingredients than the churro version, but otherwise not great.

krave cereal

Per serving, 1 cup: 170 calories, 4 g fat (1 g saturated fat), 135 mg sodium, 32 g carbs (2 g fiber, 16 g sugar), 2 g protein

These types of cookies just aren’t the best breakfast choice, and that includes cookie dough flavored cereal, too.

kelloggs krave chocolate cereal

Per serving, 1 cup: 170 calories, 4.5 g fat (1 g saturated fat), 140 mg sodium, 32 g carbs (2 g fiber, 15 g sugar), 3 g protein

15 grams of sugar and only 2 grams of fiber per serving—you’ll probably be exhausted before noon.

kelloggs krave double chocolate

Per serving, 1 cup: 170 calories, 4.5 g fat (1 g saturated fat), 140 mg sodium, 32 g carbs (2 g fiber, 15 g sugar), 3 g protein

A little less sugar and a little more protein than the cookie dough version, the double chocolate version of Krave is only the teeniest bit better.

post honey ohs

Per serving, 1 cup: 170 calories, 3 g fat (0 g saturated fat), 240 mg sodium, 34 g carbs (1 g fiber, 18 g sugar), 2 g protein

One bowl of this, and you’re in for 18 grams of added sugar, barely any fiber, plenty of artificial flavors.

post honey comb

Per serving: 110 calories, 0.5 g fat (0 g saturated fat), 70 mg sodium, 25 g carbs (0 g fiber, 12 g sugar), 1 g protein

Again, you’re looking at a bowl of 12 grams of sugar and not a lot of anything else. No thanks.

post honey bunches oats frosted

Per serving, 1 cup: 160 calories, 2 g fat ( g saturated fat), 180 mg sodium, 34 g carbs (2 g fiber, 11 g sugar), 2 g protein

Well, frosting a sugary cereal rarely makes it a better choice…

post honey bunches oats vanilla bunches

Per serving, 1 cup: 220 calories, 3 g fat (0 g saturated fat), 150 mg sodium, 46 g carbs (4 g fiber, 12 g sugar), 4 g protein

This cereal is high in carbs, high in sugars, and low in the kinds of energy sources that would keep you feeling satisfied.

post honey bunches oats strawverries

Per serving, 1 cup: 160 calories, 2 g fat ( 0 g saturated fat), 170 mg sodium, 34 g carbs (2 g fiber, 11 g sugar), 3 g protein

This cereal has a little bit of protein and a little bit of fiber, but it’s still plenty of refined sugar.

post honey bunches oats apple caramel crunch

Per serving, 1 cup: 160 calories, 2 g fat (0 g saturated fat), 160 mg sodium, 34 g carbs (2 g fiber, 10 g sugar), 3 g protein

Similar, though Honey Roasted is slightly slower in sugar than the strawberry and apple caramel crunch varieties.

post honey bunches oats honey roasted

Per serving, 1 cup: 160 calories, 2 g fat (0 g saturated fat), 190 mg sodium, 34 g carbs (2 g fiber, 9 g sugar), 3 g protein

Slightly lower in sugar still.

post honey bunches oats cinnamon bunches

Per serving, 1 cup: 160 calories, 2 g fat (0 g saturated fat), 180 mg sodium, 34 g carbs (3 g fiber, 9 g sugar), 3 g protein

Almost exactly the same, nutritionally speaking, though the cinnamon flavor has just a little more fiber.

post honey bunches oats whole grain honey crunch

Per serving, 1 cup: 220 calories, 3 g fat (0 g saturated fat), 150 mg sodium, 46 g carbs (4 g fiber, 12 g sugar), 4 g protein

Higher calorie than its non-whole grain counterpart? Sure, but it’s also higher fiber and higher protein.

post honey bunches oats almonds

Per serving, 1 cup: 170 calories, 3 g fat (0 g saturated fat), 180 mg sodium, 34 g carbs (2 g fiber, 9 g sugar), 3 g protein

The almond may help you feel a little more satisfied than the Honey Roasted flavor.

post honey bunches oats pecan maple brown sugar

Per serving, 1 cup: 160 calories, 3.5 g fat (0 g saturated fat), 170 mg sodium, 33 g carbs (3 g fiber, 9 g sugar), 3 g protein

Slightly lower calorie than the non-whole grain almond variety, this flavor also has more unsaturated fats from nuts to satiate you.

post honey bunches oats whole grain almond crunch

Per serving, 1 cup: 230 calories, 4.5 g fat (0 g saturated fat), 140 mg sodium, 45 g carbs (5 g fiber, 12 g sugar), 5 g protein

5 grams of fiber, 5 grams of protein, plenty of good fats—this cereal may be higher in sugar, but it’s a fairly solid choice from the Honey Bunches of Oats line.

kelloggs frosted mini wheats strawberry

Per serving, 1 cup: 210 calories, 1 g fat (0 g saturated fat), 10 mg sodium, 51 g carbs (6 g fiber, 13 g sugar), 5 g protein

The most sugary Frosted Mini Wheats flavor you’ll find—you’re better off choosing another variety.

kelloggs frosted mini wheats cinnamon roll

Per serving, 1 cup: 210 calories, 1 g fat (0 g saturated fat), 10 mg sodium, 50 g carbs (7 g fiber, 12 g sugar), 5 g protein

This one’s not much better than the strawberry flavor, though.

kelloggs frosted mini wheats blueberries

Per serving, 1 cup: 210 calories, 1 g fat (0 g saturated fat), 10 mg sodium, 50 g carbs (6 g fiber, 12 g sugar), 5 g protein

Just a little less fiber than the non-blueberry variety, but beyond that, the cereals are pretty comparable.

kelloggs frosted mini-wheats little bites chocolate

Per serving, 1 cup: 190 calories, 2 g fat (1 g saturated fat), 210 mg sodium, 45 g carbs (6 g fiber, 12 g sugar), 5 g protein

Lots of sodium, though the Little Bites Chocolate flavor has a slightly lower carb count than cinnamon roll or strawberry.

general mills apple cinnamon cheerios

Per serving, 1 cup: 150 calories, 2.5 g fat ( 0 g saturated fat), 150 mg sodium, 30 g carbs (3 g fiber, 12 g sugar), 3 g protein

Slightly more caloric and fattier than Honey Nut Cheerios, but it’s more or less a toss-up between these Cheerios and the other sweetened flavors.

honey nut cheerios

Per serving, 1 cup: 140 calories, 2 g fat ( 0 g saturated fat), 210 mg sodium, 30 g carbs (3 g fiber, 12 g sugar), 3 g protein

A less healthy option than original Cheerios, with the added sugar, but not bad.

general mills cinnamon cheerios

Per serving, 1 cup: 140 calories, 3 g fat (0 g saturated fat), 150 mg sodium, 29 g carbs (3 g fiber, 12 g sugar), 3 g protein

Higher fat, lower sodium, lower carb—take your pick, since it’s about equal.

general mills froster cheerios

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated fat), 200 mg sodium, 29 g carbs (3 g fiber, 12 g sugar), 3 g protein

Same deal. Similar nutritional value, different flavor.

chocolate-strawberry-cheerios

Per serving, 1 cup: 140 calories, 2 g fat (0 g saturated fat), 180 mg sodium, 29 g carbs (3 g fiber, 11 g sugar), 3 g protein

Similarly, not significantly healthier or less healthy than the other sweetened Cheerios. Definitely pinker though.

general mills chocolate cheerios

Per serving, 1 cup: 140 calories, 2 g fat (0.5 g saturated fat), 210 mg sodium, 28 g carbs (3 g fiber, 11 g sugar), 3 g protein

Lower carb than Chocolate Strawberry, but only just.

general mills fruity cheerios

Per serving, 1 cup: 140 calories, 2 g fat (0 g saturated fat), 170 mg sodium, 29 g carbs (3 g fiber, 11 g sugar), 3 g protein

A little less sodium than the chocolate option, a little higher carb. With the sweetened Cheerios flavors, it’s basically just a matter of preference.

general mills maple cheerios

Per serving, 1 cup: 140 calories, 2 g fat ( 0 g saturated fat), 160 mg sodium, 29 g carbs (3 g fiber, 11 g sugar), 3 g protein

Just about identical—if you like maple, go for it.

general mills blueberry cheerios

Per serving, 140 calories, 2 g fat ( 0 g saturated fat), 170 mg sodium, 29 g carbs (3 g fiber, 10 g sugar), 3 g protein

Similar nutritional profile—made with real blueberry, which is a plus.

general mills cheerios oat crunch cinnamon

Per serving, 1 cup: 230 calories, 5 g fat (0.5 g saturated fat), 230 mg sodium, 42 g carbs (4 g fiber, 15 g sugar), 4 g protein

Lots of carbs, a fair amount of fat, and a lot of sodium, but the fiber and protein help make this a smarter pick than other Cheerios.

general mills cheerios oat crunch almond

Per serving, 1 cup: 220 calories, 6 g fat (0.5 g saturated fat), 220 mg sodium, 41 g carbs (3 g fiber, 15 g sugar), 4 g protein

Slightly lower calorie, and the almonds will help keep you satisfied, but otherwise more or less the same.

total cereal

Per serving, 1 cup: 180 calories, 1 g fat ( 0 g saturated fat), 240 mg sodium, 40 g carbs (4 g fiber, 6 g sugar), 8 g protein

Total is a very high carb pick, but at least the proteins will keep you full for a while.

general mills cheerios oat crunch oats honey

Per serving, 1 cup: 230 calories, 5 g fat (0.5 g saturated fat), 230 mg sodium, 42 g carbs (4 g fiber, 15 g sugar), 4 g protein

Same story, same nutritional profile.

general mills chocolate chex

Per serving, 1 cup: 180 calories, 3.5 g fat (0.5 g saturated fat), 270 mg sodium, 36 g carbs (2 g fiber, 11 g sugar), 2 g protein

Not a lot here that would leave you feeling satisfied.

general mills vanilla chex

Per serving, 1 cup: 170 calories, 3.5 g fat (0 g saturated fat), 250 mg sodium, 33 g carbs (1 g fiber, 8 g sugar), 2 g protein

Similar deal—it’s not going to leave you feeling great.

general mills blueberry chex

Per serving, 1 cup: 170 calories, 3.5 g fat (0 g saturated fat), 250 mg sodium, 33 g carbs (1 g fiber, 8 g sugar), 2 g protein

These are about the same as the vanilla. They’re not going to be terribly harmful, but they’re not going to keep you full.

general mills honey nut chex

Per serving, 1 cup: 170 calories, 1 g fat (0 g saturated fat), 270 mg sodium, 38 g carbs (2 g fiber, 12 g sugar), 2 g protein

All in all, not a terribly unhealthy cereal, but you’re better off going for the lower sugar varieties of Chex.

general mills berry berry kix

Per serving, 1 1/2 cup: 160 calories, 1.5 g fat (0 g saturated fat), 190 mg sodium, 34 g carbs (2 g fiber, 8 g sugar), 2 g protein

These are basically just a slightly less healthy version of original Kix—higher sugar, lower protein.

general mills honey kix

Per serving, 1 1/2 cup: 160 calories, 1 g fat (0 g saturated fat), 220 mg sodium, 34 g carbs (3 g fiber, 7 g sugar), 3 g protein

Sorry, but this is just yet another high carb (and high sodium) filled cereal.

general mills original kix

Per serving, 1 1/2 cup: 160 calories, 1 g fat (0 g saturated fat), 220 mg sodium, 34 g carbs (3 g fiber, 4 g sugar), 3 g protein

Original Kix is not the most nutrient-rich cereal, but 1 cup a half cups only has 160 calories, so if nothing else, it’s a pretty neutral vehicle for milk.

general mills chocolate peanut butter cheerios

Per serving, 1 cup: 150 calories, 4.5 g fat (1 g saturated fat), 230 mg sodium, 25 g carbs (3 g fiber, 9 g sugar), 4 g protein

These are higher calorie, higher fat, and higher sodium than a lot of the other sweetened varieties of Cheerios. On the flipside, the peanut butter could keep you a little more satisfied than some of the other flavors.

post alpha bits

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 29 g carbs (2 g fiber, 12 g sugar), 3 g protein

Alpha-Bits are fairly sugary, and generally don’t have a lot going for them (aside from taste and their educational value).

Kelloggs cocoa krispies

Per serving, 1 cup: 160 calories, 1 g fat (1 g saturated fat), 150 mg sodium, 35 g carbs (0 g fiber, 15 g sugar), 2 g protein

Not calorically dense, but Cocoa Krispies are just a more sugary version of an already fairly low-nutrient cereal.

kelloggs cracklin oat bran cereal

Per serving, 3/4 cup: 230 calories, 8 g fat (3.5 g saturated), 65 mg sodium, 41 g carbs (7 g fiber, 16 g sugar), 4 g protein

The name may sound healthy, and the fiber content is fairly high, but the sugar might leave you feeling tired.

Life multigrain cereal cinnamon

Per serving, 1 cup: 160 calories, 2 g fat (0 g saturated fat), 200 mg sodium, 33 g carbs (3 g fiber, 10 g sugar), 4 g protein

Not a lot of fiber or protein in this cereal, but it’s fairly low calorie, if you keep to the recommended portion. You may be a little hungry though.

post honey bunches oats whole grain honey crunch

Per serving, 1 cup: 220 calories, 3 g fat (0 g saturated fat), 150 mg sodium, 46 g carbs (4 g fiber, 12 g sugar), 4 g protein

High sugar and high calorie—not the best choice.

general mills cinnamon chex

Per serving, 1 cup: 170 calories, 4 g fat (0 g saturated fat), 250 mg sodium, 33 g carbs, (2 g fiber, 8 g sugar), 2 g protein

This cereal is high in sodium, high in sugar, and low in protein and fiber, so it’s not going to be the most feel good choice.

kelloggs special k apple cinnamon crunch

Per serving, 1 cup: 160 calories, 1.5 g fat (1 g saturated fat), 270 mg sodium, 35 g carbs ( 3 g fiber, 11 g sugar), 3 g protein

A little saltier than other Special K varieties, and it includes hydrogenated oils that might be better to avoid, all else being equal.

kelloggs special k banana

Per serving, 1 cup: 160 calories, 2.5 g fat (1.5 g saturated fat), 230 mg sodium, 35 g carbs (3 g fiber, 9 g sugar), 3 g protein

As far as a cereal that will actually taste sweet, Special K Banana Cereal’s not a terrible option—a little bit of fiber, a little bit of protein.

kelloggs special k vanilla almond

Per serving, 1 cup: 150 calories, 1.5 g fat (0 g saturated fat), 220 mg sodium, 33 g carbs (3 g fiber, 11 g sugar), 3 g protein

kelloggs special k chocolatey delight

Per serving, 1 cup: 170 calories, 3 g fat (2.5 g saturated fat), 250 mg sodium, 34 g carbs (3 g fiber, 13 g sugar), 3 g protein

As far as chocolatey cereals go, at least this one has a little bit of fiber and protein.

kelloggs special k chocolatey strawberry

Per serving, 1 cup: 160 calories, 2 g fat (1.5 g saturated fat), 250 mg sodium, 35 g carbs (3 g fiber, 12 g sugar), 3 g protein

With recognizable ingredients and 60% of your daily value of iron, it’s not bad for a sweet cereal.

kelloggs special k chocolate almond

Per serving, 1 cup: 160 calories, 2 g fat (0.5 g saturated fat), 230 mg sodium, 34 g carbs (3 g fiber, 11 g sugar), 3 g protein

Well, no cereal was ever made less nutritious by the addition of almonds.

kelloggs special k cinnamon pecan

Per serving, 1 cup: 160 calories, 2.5 g fat (0 g saturated fat), 270 mg sodium, 33 g carbs (3 g fiber, 10 g sugar), 3 g protein

Better than the chocolate varieties. Plus, it’s got nuts in it, to keep you fuller for longer.

kelloggs special k honey oat

Per serving, 150 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 36 g carbs (4 g fiber, 11 g sugar), 3 g protein

A fair amount of sugar, but it beats cereal with marshmallows and artificial colors.

kelloggs special k blueberry lemon clusters

Per serving, 1 cup: 150 calories, 1 g fat (0.5 g saturated fat), 260 mg sodium, 35 g carbs (3 g fiber, 12 g sugar), 3 g protein

This cereal may have a little more salt than would be ideal, but dried fruit is always a good addition.

kelloggs special k raspberry

Per serving, 150 calories, 0.5 g fat (0 g saturated fat), 230 mg sodium, 37 g carbs (3 g fiber, 12 g sugar), 3 g protein

This cereal is plenty sugary, but hey, it’s made with whole grains, and the raspberries don’t hurt.

Kelloggs special k fruit and yogurt cereal

Per serving, 1 cup: 160 calories, 1 g fat (0.5 g saturated fat), 190 mg sodium, 36 g carbs (3 g fiber, 13 g sugar), 3 g protein

Despite the addition of nonfat yogurt powder, this one’s not actually any more protein-filled than any other variety of Special K.

kelloggs special k blueberry

Per serving, 1 cup: 150 calories, 0.5 g fat (0 g saturated fat), 230 mg sodium, 36 g carbs (3 g fiber, 12 g sugar), 3 g protein

Not much better or worse than any other Special K variety—at this point it’s mostly a matter of flavor preference.

kelloggs special k protein honey almond grain

Per serving,1 1/3 cup: 220 calories, 2.5 g fat (0 g saturated fat), 270 mg sodium, 38 g carbs (6 g fiber, 9 g sugar), 15 g protein

Lower sugar, higher fiber, and higher proteins than other varieties of Special K, this is your best pick of the bunch.

kelloggs crispix

Per serving,1 1/3 cup: 150 calories, 0 g fat (0 g saturated fat), 260 mg sodium, 34 g carbs (0 g fiber, 5 g sugar), 3 g protein

With no fat, no fiber, and very little protein, Crispix may not be overly sugary, but this cereal is certainly not going to keep you satisfied.

kelloggs corn flakes

Per serving, 1 1/2 cup: 150 calories, 0 g fat (0 g saturated fat), 300 mg sodium, 36 g carbs (1 g fiber, 4 g sugar), 3 g protein

Similar to Crispix, are corn flakes the single best option to keep you feeling full? No, you may still be hungry, but could be worse.

kelloggs raisin bran cranberries

Per serving, 1 1/4 cup: 200 calories, 1 g fat (0 g saturated fat), 210 mg sodium, 50 g carbs ( 5 g fiber, 18 g sugar), 4 g protein

50 grams of carbs in 1 1/4 cups, and only 4 grams of protein—this Raisin Bran may sound healthy, but you could do better.

raisin bran crunch

Per serving, 1 cup: 190 calories, 1 g fat (0 g saturated fat), 200 mg sodium, 46 g carbs (4 g fiber, 19 g sugar), 4 g protein

46 grams of carbs, and only 4 of them come from fiber—you’re not going to feel amazing after this one.

kelloggs raisin bran oats honey

Per serving, 1 cup: 190 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 46 g carbs (5 g fiber, 19 g sugar), 4 g protein

Almost exactly the same as the Crunch variety—not amazing.

kelloggs raisin bran banana

Per serving, 1 cup: 200 calories, 2.5 g fat (1.5 g saturated fat), 170 mg sodium, 45 g carbs (5 g fiber, 17 g sugar), 3 g protein

Also very sugary, but slightly less than the cranberry version.

kelloggs raisin bran crunch

Per serving, 1 cup: 190 calories, 2.5 g fat (0 g saturated fat), 170 mg sodium, 44 g carbs (5 g fiber, 16 g sugar), 4 g protein

A little less sugar than some of the other Raisin Bran varieties, but it’s worth noting that it’s also a little lower in protein. Still, the almonds will help keep you full until lunch.

kelloggs raisin bran

Per serving, 1 cup: 190 calories, 1 g fat (0 g saturated fat), 200 mg sodium, 47 g carbs (7 g fiber, 17 g sugar), 5 g protein

More fiber than the other versions, and enough protein to make it a solid choice. Although it is high in sugar, thanks to those raisins, so just be mindful of that.

general mills cascadian farms raisin bran

Per serving, 1 1/4 cup: 210 calories, 1.5 g fat (0 g saturated fat), 290 mg sodium, 50 g carbs (7 g fiber, 16 g sugar), 5 g protein

Nutritionally, this is pretty comparable to Kellogg’s Raisin Bran. The organic ingredients, however, give it the clear edge.

general mills cascadian farm berry vanilla puffs

Per serving, 1 1/4 cup: 170 calories, 1.5 g fat (0 g saturated fat), 180 mg sodium, 37 g carbs (2 g fiber, 11 g sugar), 2 g protein

Not a lot of protein or fiber here, but your body will be grateful for the organic ingredients.

general mills cascadian farms cinnamon crunch

Per serving, 1 cup: 140 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 29 g carbs (3 g fiber, 11 g sugar), 2 g protein

This Cascadian Farm cereal also doesn’t have much protein or fiber, but it’s a much healthier alternative to, say, Cinammon Toast Crunch.

general mills cascadian farms fruitful os

Per serving, 1 cup: 140 calories, 1.5 g fat (0 g saturated fat), 170 mg sodium, 31 g carbs (3 g fiber, 11 g sugar), 2 g protein

Similarly, the organic ingredients make this one a great counterpoint to some of the sweeter Cheerio flavors.

general mills cascadian farms honey nut os

Per serving, 1 1/4 cup: 160 calories, 1.5 g fat (0 g saturated fat), 250 mg sodium, 35 g carbs (3 g fiber, 11 g sugar), 4 g protein

Not a lot of fiber or protein, but the whole grains in this cereal make it a great buy for Honey Nut Cheerios fans looking for a healthier choice.

mueslix

Per serving, 1 cup: 250 calories, 3.5 g fat (0 g saturated fat), 150 mg sodium, 50 g carbs (5 g fiber, 17 g sugar), 6 g protein

Significantly more sugary than would be ideal, Mueslix is also made with whole grains, nuts, and dried fruits that will keep you satisfied.

kelloggs smart start breakfast cereal

Per serving, 1 1/4 cup: 240 calories, 1 g fat (0 g saturated fat), 260 mg sodium, 56 g carbs (3 g fiber, 18 g sugar), 5 g protein

This cereal may have a fairly high sugar and carb content, but it’s not too high in calories, and the antioxidants won’t hurt.

kelloggs rice krispies

Per serving, 1 1/2 cup: 150 calories, 0 g fat (0 g saturated fat), 200 mg sodium, 36 g carbs (0 g fiber, 3 g sugar), 2 g protein

Hardly a nutrient-packed nutritional powerhouse, but Rice Krispies are pretty plain and more of a no-frills option compared to other cereals on the market.

general mills corn chex

Per serving, 1 1/4 cup: 150 calories, 1 g fat (0 g saturated fat), 280 mg sodium, 33 g carbs (2 g fiber, 4 g sugar), 3 g protein

Corn Chex are higher sugar than other kinds of Chex, and corn may not be the best grain for your body, but they’re still a decent choice.

general mills chex

Per serving, 1 1/2 cup: 160 calories, 1 g fat (0 g saturated fat), 330 mg sodium, 35 g carbs (2 g fiber, 3 g sugar), 3 g protein

Rice Chex doesn’t have a lot of sugar, and it’s made with whole-grain rice—pretty good.

general mills wheat chex

Per serving, 1 cup: 210 calories, 1 g fat (0 g saturated fat), 340 mg sodium, 51 g carbs (8 g fiber, 6 g sugar), 6 g protein

Wheat Chex may be high carb, but the protein and the fiber make this cereal a great choice to start your day.

general mills oatmeal crisp

Per serving, 1 cup: 240 calories, 4 g fat (0.5 g saturated fat), 125 mg sodium, 47 g carbs (6 g fiber, 14 g sugar), 6 g protein

On the one hand, this cereal has plenty of sugar and is a fairly high-calorie option. On the other hand, the oats and almonds will help you get through the morning energized.

kelloggs special k protein

Per serving, 1 1/3 cup: 210 calories, 1.5 g fat (0 g saturated fat), 260 mg sodium, 39 g carbs (5 g fiber, 8 g sugar), 15 g protein

Plenty of protein, not many calories, a little bit of fiber—all in all, a rather solid choice.

general mills toasted coconut cheerios

Per serving, 3/4 cup: 110 calories, 1.5 g fat (0 g saturated fat), 120 mg sodium, 23 g carbs (2 g fiber, 9 g sugar), 2 g protein

Don’t be fooled by 3/4 recommended serving, compared to other Cheerios’ 1 cup—it’s about the same.

general mills multi grain cheerios

Per serving, 1 1/3 cup: 150 calories, 1.5 g fat (0 g saturated fat), 150 mg sodium, 32 g carbs (4 g fiber, 8 g sugar), 3 g protein

These may be higher carb than other sweetened Cheerios, but they’re lower sugar and made with whole grains.

kelloggs frosted mini wheats

Per serving, 1 cup: 210 calories, 1.5 g fat (0 g saturated fat), 10 mg sodium, 51 g carbs (6 g fiber, 12 g sugar), 5 g protein

Is it high carb? Sure, but it’s got a solid helping of fiber and protein, and is lower in sodium.

general mills cascadian farms honey oat crunch

Per serving, 1 1/4 cup: 250 calories, 2.5 g fat ( 0 g saturated fat), 240 mg sodium, 54 g carbs (3 g fiber, 11 g sugar), 5 g protein

While the nutritional content may not be exactly what you’re looking for—high carb, calorie, and sodium—the whole grains and natural ingredients secure this cereal’s place fairly low on the list.

kelloggs kashi go peanut butter crunch

Per serving, 3/4 cup: 220 calories, 9 g fat (1 g saturated fat), 130 mg sodium, 31 g carbs (6 g fiber, 10 g sugar), 10 g protein

The peanut butter variety is higher fat and lower fiber than the original flavor, though it’s still a satisfying breakfast with plenty of nutrients to keep you satisfied.

kelloggs kashi go honey almond flax crunch

Per serving, 3/4 cup: 200 calories, 5 g fat (0.5 g saturated fat), 140 mg sodium, 35 g carbs (8 g fiber, 12 g sugar), 9 g protein

Surprisingly, the almond and flax flavor has less fiber than original—a good option, but not the healthiest Kashi variety you could pick.

kashi go crunch
Courtesy of Kashi

Per serving, 3/4 cup: 190 calories, 3 g fat (0 g saturated fat), 100 mg sodium, 38 g carbs (9 g fiber, 13 g sugar), 9 g protein

With lots of protein and fiber, Kashi Go Crunch is one of the better cereals on your grocery store’s shelf.

kelloggs kashi go chocolate crunch

Per serving, 3/4 cup: 210 calories, 7 g fat (1.5 g saturated fat), 120 mg sodium, 32 g carbs (6 g fiber, 10 g sugar), 10 g protein

Believe it or not, the chocolate variety is actually less sugary than the non-chocolate kind. Plus, it has more protein.

kashi go toasted berry crisp

Per serving, 3/4 cup: 190 calories, 4 g fat (0 g saturated fat), 160 mg sodium, 34 g carbs (9 g fiber, 11 g sugar), 9 g protein

As much fiber, fewer carbs, and less sugar than the original flavor, plus fewer carbs and fewer calories than the chocolate variety—might be the best Kashi Go on the shelf.

general mills cascadian farms graham crunch

Per serving, 1 cup: 150 calories, 3 g fat (0 g saturated fat), 190 mg sodium, 30 g carbs (4 g fiber, 11 g sugar), 2 g protein

If you have a sweet tooth but don’t want to start every day with corn syrup and refined flour, Graham Crunch Cereal is a great choice.

great grains blueberry morning

Per serving, 1 cup: 220 calories, 3 g fat (0 g saturated fat), 200 mg sodium, 48 g carbs (4 g fiber, 16 g sugar), 4 g protein

This would be a great pick if it weren’t for the 16 grams of sugar, which could lead to a mid-morning crash.

Per serving, 1 cup: 210 calories, 3 g fat (0 g saturated fat), 200 mg sodium, 44 g carbs (5 g fiber, 12 g sugar), 5 g protein

5 grams of fiber, 5 grams of protein, whole grains, fruits, and nuts—sugary, but still not a bad choice.

Wheaties cereal

Per serving, 1 cup: 130 calories, 0.5 g fat ( 0 g saturated fat), 240 mg sodium, 30 g carbs (4 g fiber, 5 g sugar), 3 g protein

You may need to eat more than the recommended one cup serving if you want to feel satisfied, which could risk some seriously high carb content, but Wheaties have fiber and protein, and they’re made with whole grain.

cascadian farm organic os cereal

Per serving, 1 1/2 cup: 140 calories, 1.5 g fat ( 0 g saturated fat), 240 mg sodium, 29 g carbs (4 g fiber, 1 g sugar), 4 g protein

This may not be a 10/10, nutritionally speaking, but the whole grains and organic ingredients make it not a bad choice.

General mills cheerios

Per serving, 1 1/2 cup: 140 calories, 2.5 g fat (0.5 g saturated fat), 190 mg sodium, 29 g carbs (4 g fiber, 2 g sugar), 5 g protein

Can’t go wrong with Original Cheerios. They’re a solid choice—some protein, some fiber, and not a lot of sugar.

general mills fiber one honey clusters

Per serving, 1 cup: 170 calories, 1.5 g fat (0 g saturated fat), 200 mg sodium, 45 g carbs (10 g fiber, 10 g sugar), 4 g protein

This is a high carb option, but the 10 grams of fiber will help stave off hunger until lunch.

post great grains banana nut crunch

Per serving, 1 cup: 230 calories, 4.5 g fat (0.5 g saturated fat), 240 mg sodium, 45 g carbs (7 g fiber, 10 g sugar), 6 g protein

A bit high in sugar? Sure, but the fiber and protein will keep you feeling good.

post great grains raisins dates pecans

Per serving, 3/4 cup: 200 calories, 4 g fat ( 0 g saturated fat), 140 mg sodium, 40 g carbs (5 g fiber, 13 g sugar), 4 g protein

Some healthy nutrients in here, but 13 grams of sugar is a lot. Still, the fruits and nuts make this a decent choice.

general mills raisin nut bran

Per serving, 3/4 cup: 180 calories, 3 g fat ( 1 g saturated fat), 201 mg sodium, 40 g carbs (6 g fiber, 14 g sugar), 4 g protein

While the sugar content might be a little higher than ideal, the natural, visible ingredients—raisins, almonds, and bran, as the name implies—help make this cereal a fairly smart pick.

general mills basic 4

Per serving, 1 cup: 200 calories, 2 g fat (1 g saturated fat), 280 mg sodium, 43 g carbs (5 g fiber, 12 g sugar), 4 g protein

Decent ingredients, decent fiber content—all in all, a good choice.

Cascadian farm organic buzz crunch honey almond cereal

Per serving, 1 cup: 210 calories, 2.5 g fat (0 g saturated fat), 190 mg sodium, 44 g carbs (3 g fiber, 9 g sugar), 4 g protein

Grits, wheat, cane sugar, and whole grain oats make up the main ingredients of this nutty cereal.

general mills cascadian farms honey vanilla crunch

Per serving, 1 1/4 cup: 170 calories, 1.5 g fat (0 g saturated fat), 85 mg sodium, 36 g carbs (3 g fiber, 9 g sugar), 3 g protein

With whole grain flours and natural sugars, this cereal is a great choice for anyone looking to keep to a gluten-free diet.

post grape nut flakes

Per serving, 1 cup: 150 calories, 1.5 g fat (0 g saturated fat), 200 mg sodium, 34 g carbs (5 g fiber, <1 g soluble fiber, 4 g insoluble fiber, 7 g sugar), 4 g protein

With less protein and less fiber than the non-flake Grape-Nuts, these remain a great choice, but you’re better off opting for the original.

general mills cascadian farms vanilla chia crunch

Per serving, 1 1/4 cup: 270 calories, 4 g fat (0.5 g saturated fat), 120 mg sodium, 52 g carbs (5 g fiber, 10 g sugar), 6 g protein

This is a higher calorie option than a lot of the ones we’ve seen, but with the chia seed boost, it’s not a bad cereal for when you have a long day ahead of you.

general mills cascadian farms multi grain squares

Per serving, 1 1/4 cup: 260 calories, 1.5 g fat (0 g saturated fat), 240 mg sodium, 54 g carbs (5 g fiber, 9 g sugar), 6 g protein

You may be put off by the high carb count, but this cereal has just about everything you could look for in a cereal—fiber, protein, and organic ingredients. Not a lot of vitamins and minerals, but otherwise pretty close to perfect.

general mills cascadian farms hearty morning fiber

Per serving, 1 cup: 220 calories, 3.5 g fat (0.5 g saturated fat), 180 mg sodium, 51 g carbs (10 g fiber, 10 g sugar), 6 g protein

Similar deal here. You’ll feel satisfied and energized with the sustaining nutrients.

post grape nuts

Per serving, 1/2 cup: 200 calories, 1 g fat (0 g saturated fat), 280 mg sodium, 47 g carbs (7 g fiber, 1 g soluble fiber, 6 g insoluble fiber, 5 g sugar), 6 g protein

With the high fiber and protein, the 16 milligrams of iron, and the 80% of your recommended daily Vitamin B6, Grape-Nuts are a great way to start your day.

great grains crunchy pecan

Per serving, 3/4 cup: 210 calories, 5 g fat (0.5 g saturated fat), 160 mg sodium, 39 g carbs (5 g fiber, 8 g sugar), 5 g protein

Good nutrients, with the added bonus of the fats from the peanut to keep you satisfied.

Post shredded wheat bran cereal

Per serving, 1 1/3 cup: 210 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 49 g carbs (8 g fiber, 1 g soluble fiber, 7 g insoluble fiber, 0 g sugar), 7 g protein

Whole grain, fiber, protein, no sugar, and no sodium—all the good energy sources and none of the crash. Shredded Wheat is easily one of the most nutritious (if, admittedly, not one of the tastiest) cereals on the market.

post bran flakes

Per serving, 1 cup: 110 calories, 1 g fat (0 g saturated fat), 190 mg sodium, 29 g carbs (<1 g soluble fiber, 6 g soluble fiber, 7 g sugar), 4 g protein

This high fiber, whole grain cereal fortified with lots of essential vitamins and minerals is a smart pick (if a little bland). But hey, it gets the job done!

fiber one original

Per serving, 2/3 cup: 90 calories, 1 g fat (0 g saturated fat), 140 mg sodium, 34 g carbs (1 g fiber, 17 g insoluble fiber, 0 g sugar), 3 g protein

The sky-high fiber content here will go a long way toward starting your day off right—a great choice to keep you satisfied and energized. PLus, it will help you keep you regular, too.

kelloggs all bran original

Per serving, 2/3 cup: 120 calories, 2 g fat (0 g saturated fat), 95 mg sodium, 32 g carbs (12 g fiber, 9 g sugar), 5 g protein

With almost as much fiber and significantly more protein, All-Bran is the best bet to keep you feeling full until lunch or later. Plus, if you want more flavor, you can always add the Moskovitz-recommended chopped nuts or fresh berries to supercharge your All-Bran for the day ahead.

6 Worst Frozen Fast Foods You Shouldn't Buy

It’s safe to say that some foods are what we call comfort foods. You know, the ones that will always taste just as you expect them to each and every time, and that you might turn to as a treat when you need a little pick-me-up. For some people, that means heading to the drive-thru. Others, it means going into their own freezer. And the fact that there are plenty of popular fast-food and chain restaurants that make frozen foods, well, it’s the best of both worlds.

But some of these frozen fast foods aren’t necessarily the healthiest option you’ll find in the grocery store.

So to help you make the best choice next time you’re food shopping and want to stock up on frozen food inspired by one of your favorite fast-food spots, here are the frozen fast foods that are better off left on grocery store shelves. For more of what you should stock up on, check out The 7 Healthiest Foods to Eat Right Now.

white castle sliders
Courtesy of White Castle

Per serving, 2 sandwiches: 510 calories, 36 g fat (13 g saturated fat), 1,190 mg sodium, 30 g carbs (1 g fiber, 4 g sugar), 19 g protein

White Castle for breakfast? Sounds too good to be true! Well, these sausage, egg, and cheese sliders aren’t necessarily the beacons of all things healthy. The issue here is that one pack comes with two sliders, and they are so small, so it makes sense to eat both. That puts you at more than 1,000 milligrams of sodium at your first meal of the day! According to an American Journal of Clinical Nutrition study, the average frozen meal actually contains 935 milligrams of sodium, which is equivalent to 40% of your daily recommended intake. Big yikes.

If you can eat just one of these and perhaps munch on some fresh fruit along with the one slider, you’ll be in much better shape.

red robin onion rings

Per serving 3 rings: 210 calories, 11 g fat (2.5  g saturated fat, g trans fat), 440 mg sodium, 25 g carbs (1 g fiber, 2 g sugar), 3 g protein

If you’ve ever eaten at a Red Robin, then there’s a good chance you’ve seen the Towering Onion Rings in person. It’s a sight, surely. And now you can create your own tower at home! Well, maybe think twice, as only three of these onion rings are clocking in at more than 200 calories and 440 milligrams of sodium.

Looking for more helpful tips? Your ultimate restaurant and supermarket survival guide is here!

panera frozen mac and cheese
Courtesy of Panera

Per container: 960 calories, 57 g fat (32 g saturated fat, 2.5 g trans fat), 2,210 mg sodium, 76 g carbs (2 g fiber, 15 g sugar), 37 g protein

The Panera Bread mac and cheese is legendary. We will admit that. But the at-home version isn’t any healthier for you. One container is packing 2,210 milligrams of sodium. That is nearly your entire daily allotment, as The American Heart Association recommends most adults consume no more than 2,300 milligrams per day. Plus, eating all of this dish will have you consuming more than two grams of heart-harming trans fat. You should always aim to consume zero trans fats.

While this creamy blend of cheeses nestled into pasta might taste great, you’re g better off just whipping up a box of Kraft Mac and Cheese instead! If you really want to give it a try, make sure you’re splitting this dish with a few friends.

cinnabon cinnapastry

Per pastry: 450 calories, 23 g fat (10 g saturated fat), 430 mg sodium, 55 g carbs (1 g fiber, 26 g sugar), 7 g protein

No trip to the mall was ever complete with a stop at Cinnabon. Being able to have some of these pastries in your freezer seems like the ultimate treat. Just one of these little guys, though, is high in calories and fat. Plus, it’s packing 26 grams of sugar, which is more than you would get if you ate two Original Glazed Krispy Kreme Donuts…

bag of frozen pf changs orange chicken

Per serving, 1 1/2 cups: 420 calories, 15 g fat (2 g saturated fat, g trans fat), 920 mg sodium, 53 g carbs (4 g fiber, 34 g sugar), 17 g protein

Not able to dine at your local P.F. Chang’s? The chain does have quite a few frozen options in grocery stores, but one to skip is the orange chicken. Here, chicken is paired with carrots, water chestnuts, and edamame that is all glazed with a spicy orange sauce. One serving of the chicken has more than 900 milligrams of sodium and is packing as much sugar as you would get from 11 Oreo Thin cookies.

tgi fridays chicken wings

Per serving of wings with sauce: 240 calories, 16 g fat (3.5 g saturated fat, 0 g trans fat), 850 mg sodium, 10 g carbs (< 1 g fiber, 0 g sugar), 14 g protein

Frozen appetizers always sound like something you should have in your freezer. Hey, you never know when someone might stop by and you want to offer up a snack! However, the Buffalo-style TGI Fridays wings are yet another high-sodium option. The chain offers up plenty of other frozen options, so maybe go with the spinach artichoke dip instead?