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Sugar Shocker

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

November 17, 2025
By Cailin Loesch

As You Read, Think About: What are some of your favorite breakfast foods?

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

It’s time for breakfast. You reach for some raisin bran. The cereal must be healthy, right? It’s filled with raisins! 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 more than a frosted doughnut with sprinkles!

Many other cereals are loaded with sugar too. A recent study showed that hundreds of cereals are less healthy than they used to be. What does this mean for your favorite breakfast?

It’s breakfast time. You reach for raisin bran. The cereal must be healthy, right? It has raisins! The first bite is sweet.

You might be shocked to know just how sweet it is. One cup of Kellogg’s Raisin Bran has 18 total grams of sugar. That’s more than a doughnut with sprinkles!

Many other cereals are full of sugar too. Hundreds of cereals are less healthy than they used to be. That’s according to a recent study. What does this mean for your breakfast?

A Healthy Start

Experts say it’s important to begin each morning with a healthy meal. “That will help get your day off to the right start,” says Alicia Miller. She is a nutrition expert.

For example, eggs and milk have key nutrients like protein. That helps build your muscles. Fruits and vegetables are packed with fiber. Fiber helps you feel full.

For the recent study, researchers looked at 1,200 cereals. They found that from 2010 to 2023, the amount of protein and fiber in these cereals dropped. But the amount of sugar went up.

Health experts are concerned about what the study showed. After all, cereal is a big part of many kids’ diets. Nearly one in three kids who eat breakfast each morning choose cereal.

Experts say it’s important to start your day with a healthy meal.

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

For example, eggs and milk have key nutrients like protein. That helps build muscles. Fruits and vegetables have fiber. That helps you feel full.

For the study, researchers looked at 1,200 cereals. From 2010 to 2023, the amount of protein and fiber in these cereals dropped. But the amount of sugar went up.

Health experts are concerned. After all, cereal is a big part of many kids’ diets. About one in three kids who eat breakfast eat cereal.

Should Sugary Cereals Have Warning Labels?

In some countries, a box of sugary cereal has a special label on the front. It warns of high levels of sugar. Last year, lawmakers in the U.S. suggested adding similar labels here. They say the warnings could help people make healthier choices.

But others disagree. They argue that warning labels don’t teach people about nutrition. They don’t think labels will get people to eat healthier. Plus, experts say, having sugary foods every now and then is OK. What do you think?

In some countries, a box of sugary cereal has a special label on the front. It warns of high levels of sugar. Last year, lawmakers in the U.S. suggested adding similar labels here. They say the warnings could help people make healthier choices.

But others disagree. They argue that warning labels don’t teach people about nutrition. They don’t think labels will get people to eat healthier. Plus, experts say, having sugary foods every now and then is OK. What do you think?

Too Much Sugar

Many cereals are packed with added sugars. That’s sugar that is put into foods as they’re made so they taste sweeter.

Health experts recommend that kids have less than 25 grams of added sugars each day. That’s about 6 teaspoons. Just one big bowl of many popular cereals can have nearly that amount. Some granola bars and yogurts can have a lot of added sugars too.

Scientists say regularly consuming too much added sugar can lead to health problems. For one thing, it can harm your teeth. Plus, sugary foods often lack protein and fiber. If you fill up on sweets, you might miss out on getting these important nutrients.

Many cereals are full of added sugars. That’s sugar that is put into foods as they’re made. This makes them taste sweeter.

Health experts recommend that kids have less than 25 grams of added sugars a day. That’s about 6 teaspoons. But just one big bowl of cereal can have nearly that amount. Granola bars and yogurts can have a lot of added sugars too.

Consuming too much added sugar can lead to health problems. It can harm your teeth. Plus, sugary foods often lack protein and fiber. By filling up on sweets, you might miss out on getting these key nutrients.

Pause and Think

What other foods might have a lot of added sugars?

What other foods might have a lot of added sugars?

Going Strong

But there’s good news too. Experts say you don’t have to give up your favorite sugary cereals. The important thing is to enjoy them in moderation.

She suggests mixing a sweet cereal with a less sugary one. For example, you could combine Froot Loops with some plain Cheerios.

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

Another tip is to eat many different foods. That can help you get the important nutrients your body needs. So the next time you reach for some cereal, try eating an egg or a piece of fruit with it.

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

But experts say you don’t have to give up sweet cereals. The key is to have them in moderation.

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

She suggests mixing a sweet cereal with a less sugary one. For example, mix Froot Loops with plain Cheerios.

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

Sugar Showdown

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

Find the answers below!

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

Find the answers below!

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

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

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

2. One Dunkin’ Corn Muffin vs One Hostess Golden Cupcake

2. One Dunkin’ Corn Muffin vs One Hostess Golden Cupcake

 Evan-Amos via Wikimedia Commons (corn muffin); Shutterstock.com (Hostess Golden Cupcake)

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

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

Shutterstock.com

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

2. Based on the article, what are “added sugars”?

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. Based on the article, what are “added sugars”?

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

The cereal! Cereal: 16 grams; cookies: 10 grams

The muffin! Corn muffin: 30 grams; cupcake: 22 grams

The breakfast bar! Breakfast bar: 12 grams; doughnut: 10 grams

The cereal! Cereal: 16 grams; cookies: 10 grams

The muffin! Corn muffin: 30 grams; cupcake: 22 grams

The breakfast bar! Breakfast bar: 12 grams; doughnut: 10 grams

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