Kaleb Hutchinson tries to start each day with a healthy breakfast. That often means reaching for a box of Kellogg’s Raisin Bran. 

“It has raisins, grains, and a lot of fiber,” says the fifth-grader from Nebraska. 

But Kaleb was shocked to learn what else is in his favorite cereal. A single cup of Kellogg’s Raisin Bran has 18 total grams of sugar—more than a frosted doughnut with sprinkles! And Kaleb usually pours about two cups of Raisin Bran into his bowl. 

Many other cereals are also loaded with sugar. A study published in May showed that hundreds of cereals have become less healthy in recent years. What does this mean for your breakfast?

Kaleb Hutchinson tries to eat a healthy breakfast each day. He often reaches for a box of Kellogg’s Raisin Bran. 

“It has raisins, grains, and a lot of fiber,” says the fifth-grader from Nebraska. 

But Kaleb was shocked to learn what else is in his favorite cereal. A single cup of Kellogg’s Raisin Bran has 18 total grams of sugar. That’s more than a frosted doughnut with sprinkles! And Kaleb usually pours about two cups of Raisin Bran into his bowl. 

Many other cereals are also full of sugar. According to a study published in May, hundreds of cereals have become less healthy in recent years. What does this mean for your breakfast?

Experts say it’s important to start your day with foods full of nutrients to fuel your body. 

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

For example, eggs and milk are good sources of protein, which helps build your muscles. Many fruits, vegetables, and grains 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. 

“Food products are becoming sweeter and saltier, and just more crave-worthy,” Miller says.

The results of the study are concerning because cereal is a big part of many kids’ diets. 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 start your day with foods full of nutrients. 

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

For example, eggs and milk are good sources of protein. That helps build your muscles. Many fruits, vegetables, and grains are packed with fiber. That helps with digestion.

For the 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. 

“Food products are becoming sweeter and saltier, and just more crave-worthy,” Miller says.

The results of the study are concerning. Cereal is a big part of many kids’ diets. Nearly one in three kids who eat breakfast each morning choose cereal. That’s according to the U.S. Department of Agriculture. 

Some of the sugar in cereal is natural. Raisin Bran, for example, gets some of its sweetness from raisins. But health experts are more concerned about added sugars. That’s sugar that is put into foods—including many cereals, yogurts, and baked goods—as they are processed. Highly processed foods with a lot of added sugars can give you a quick energy boost. But nutrition experts say it’s not enough to sustain you throughout the morning. 

Plus, eating too much added sugar can contribute to health problems, like tooth decay and heart disease. 

The American Heart Association recommends that kids have less than 25 grams of added sugars a day. But just one big bowl of many popular cereals can have nearly that amount.

Some of the sugar in cereal is natural. For example, Raisin Bran gets some of its sweetness from raisins. But health experts are more concerned about added sugars. That’s sugar that is put into foods as they are processed. These foods include many cereals, yogurts, and baked goods. Highly processed foods with a lot of added sugars can give you a quick boost. But it’s not enough to sustain you throughout the morning. That’s according to nutrition experts. 

Plus, eating too much added sugar can contribute to health problems. These include tooth decay and heart disease. 

The American Heart Association recommends that kids have less than 25 grams of added sugars a day. But just one big bowl of many cereals can have nearly that amount.