Nutritionist Stephanie Geddes reveals healthiest supermarket cereals to buy and ones to avoid

Choosing a breakfast cereal that ticks all the boxes in terms of taste as well as nutrition can be tricky, especially with such a huge range on offer at the supermarkets.

And while flavour along with price tends to be a guide for many, if you’re eating healthily, fibre content, sugar and the quality of ingredients should also be considered.

To make selecting easier, Sydney nutritionist Stephanie Geddes outlined the popular supermarket breakfast cereals that are best for your health – and those you should avoid.

Sydney-based nutritionist Stephanie Geddes has revealed what to look for when it comes to choosing a healthy cereal

Carman’s Muesli Original (Fruit Free) was rated one of the best supermarket buys by the nutritionist

TRY: Carman’s Muesli Original (Fruit Free)

While Steph holds the view you are always better off making your own muesli or granola, there is one supermarket version she ranks above all others.

Carman’s Muesli Original (Fruit Free) was rated by Steph as one of the healthiest options available as most of the ingredients met her quality standard criteria.

The cereal contains eight per cent sugar, which means it passes the sugar test and comes with a fibre content of 8g per 100g.

‘In terms of calories, it’s 203 kcal per serve, which is the perfect amount to then serve with natural Greek yoghurt and fresh berries of your choice,’ Stephanie wrote on the Sam Wood 28 blog.

The only downside was it contained golden syrup and sunflower oil, two ingredients Stephanie said should be consumed less frequently.

TRY: Jordans Granola Low Sugar Almond Hazelnut 

Coming in at a close second on the nutritionist’s list was Jordans Granola Low Sugar Almond Hazelnut.

She said its low sugar content, 2.9g per 100g, and fibre levels, 7.9g per 100g, made it one worth considering, although she said the addition of sunflower oil and ‘natural flavouring’ were less favourable.

Stephanie explained the term ‘natural flavour’ requires flavour to be derived from real food; while it’s close to the source, the flavour isn’t directly from the food itself.

‘As we focus on whole foods, as close to their natural form as possible, we don’t recommend natural flavours for regular consumption,’ she said.

Jordans Granola Low Sugar Almond Hazelnut low sugar granola came in second on Stephanie's healthy choice list

The Muesli, though technically not a supermarket brand, was praised by the nutritionist for being packed with healthy ingredients

Jordans Granola Low Sugar Almond Hazelnut came in second on Stephanie’s list (pictured left) while The Muesli (pictured right) was ranked third

TRY: The Muesli

One cereal Stephanie rates above all is a brand called The Muesli.

While not technically a supermarket brand, Stephanie said The Muesli’s good quality ingredients as well as its low sugar content (1.1g per 100g), made it a must-have.

The high fibre cereal, available online or at health food stores, comes with rolled oats, almonds, cashews, walnuts, hazelnuts, Brazil nuts, sunflower seeds, sesame seeds, linseed, pumpkin seeds, coconut.

AVOID: Kellogg’s Crunchy Nut Cornflakes 

When it comes to choosing a cereal, you’re generally best to avoid anything over 10g of sugar per 100g.

Stephanie said she rates Kellogg’s Crunchy Nut Cornflakes as being less healthy than others as it’s laden with sugar.

This product contains a staggering 31.7g of sugar per 100g. Additionally, it only contains a mere 3.3g of fibre per 100g.

Kellogg's Just Right is an example of a cereal that looks healthy because of its packaging

Kellogg's Crunchy Nut Cornflakes comes laden with a staggering 31.7g of sugar per 100g

Two cereals which didn’t make the cut on Stephanie’s healthy list include Kellogg’s Just Right (pictured left) and Kellogg’s Crunchy Nut Cornflakes (pictured right)

AVOID: Kellogg’s Just Right

The problem with Kellogg’s Just Right is the packaging makes it look healthy, however, nutritionally, this isn’t the case.

‘Just Right’ from Kelloggs is a perfect example of an unhealthy cereal that people regularly mistake for being good for you,’ Stephanie said.

She said while the fibre content is reasonable at 10.2g per 100g, the sugar content at 23 per cent is too high. 

What do you need to know to pick a healthy cereal? 

High fibre: Dietary fibre helps maintain a healthy digestive system and decreases the risk of bowel cancer. 

Choosing a breakfast cereal with a substantial amount of fibre will set you on your way to meeting your daily fibre needs. 

Seven grams per serve is considered to be an excellent source of fibre, but manufacturer-recommended serving sizes can vary greatly between brands and products, making it difficult to compare like with like. 

For a cereal with better-than-average fibre content, look for 10g fibre per 100g or more.

Wholegrains: The words ‘whole’ or ‘wholegrain’ in the first ingredient or two usually means the cereal is less processed and will contain more vitamins, minerals and phytochemicals. 

A diet high in wholegrains and cereal fibre can reduce the risk of premature death from chronic diseases including cancer, cardiovascular disease and diabetes.


Morning Sun Natural 97% Fat Free Muesli contains 14.1g of sugar per 100g

Morning Sun Natural 97% Fat Free Muesli contains 14.1g of sugar per 100g

AVOID: Morning Sun Natural 97% Fat Free Muesli 

When it comes to assessing the health value of breakfast cereals, there are three things to take into account: sugar, fibre and quality ingredients.

Stephanie said while muesli tends to be a healthier choice, Morning Sun Natural 97% Fat Free Muesli wasn’t as good for you as you might think.

Her issue was the product contained preservatives and emulsifiers along with added sugar (it contains 14.1g per 100g).

She said while the fibre content was high at 10.3g per 100g, this wasn’t enough to overcome the other negative factors.

Freedom Foods Active Balance Buckwheat & Quinoa was a top ranking product on Choice's consumer list

Coles Simply Gluten Free Cornflakes was also awarded a five-star health rating

Cereals which earned a five-star health rating on Choice’s consumer list include Freedom Foods Active Balance Buckwheat & Quinoa (pictured left) and Coles Simply Gluten Free Cornflakes (pictured right)

TRY: Freedom Foods Active Balance Buckwheat & Quinoa 

As well as Stephanie’s cereal ratings, FEMAIL looked at a comparison guide on breakfast foods offered by Australian consumer watchdog Choice.  

One product which took a top spot on its list of healthy cereals was Freedom Foods Active Balance Buckwheat & Quinoa.

This breakfast cereal, one awarded a five-star health rating, is low in sugar at 4.8g per 100g and high in fibre at 15g per 100g.

TRY: Coles Simply Gluten Free Cornflakes

If you are a fan of cornflakes, you’ll be pleased to know Coles Simply Gluten Free Corn Flakes ranks as one of Choice’s healthiest.

The five-star rated cereal contains a very low 6.9g per 100g of sugar and a reasonable 13.7g of fibre per 100g.

Woolworths Select Honey Nut Cornflakes was awarded a two-star health rating by Choice

Coles Honey Crunch with Nuts is one of the most sugary on Choice's list with 42g per 100g

Cereals with a two-star health rating include Woolworths Select Honey Nut Cornflakes (pictured left) and Coles Honey Crunch with Nuts (pictured right)

AVOID: Woolworths Select Honey Nut Cornflakes 

Choice also revealed several products which rated less favourably.

One, Woolworths Select Honey Nut Cornflakes, was awarded a two-star health rating and was the lowest on the list.

The product contains a staggering 34.5g of sugar per 100g and a low 2.5g of fibre per 100g.

AVOID: Coles Honey Crunch with Nuts

Another product that was also awarded a two-star health rating was Coles Honey Crunch with Nuts.

The cereal ranks as one of the sweetest on the list with sugar levels at 42g per 100g. Its fibre content is 2.8g per 100g.