Cereals for Kids Are Less Healthy Today Than a Decade Ago, Study Reveals

On any given morning, there are two things kids in the U.S. consume for breakfast more than anything else: milk and cereal. More specifically, it’s ready-to-eat cereals which can go straight from the box to a bowl in no time flat. But if you think the mass popularity of cereal means they are nutritious, think again. 

Despite growing awareness of the importance of a nutritious breakfast for kids, research recently published in JAMA Open Network shows that since 2010, new children’s cereals have increased in sugar, fat, and sodium—while protein and fiber declined. 

Here’s what experts have to say about the findings, plus what they mean for parents trying to prioritize healthy breakfasts.

What New Research Reveals About Ready-to-Eat Cereals 

To conduct this study, researchers from the University of Kentucky and Louisiana State University examined the Mintel Global New Products Database which logs product attributes of every new food item launched in the U.S. According to this data, between 2010 and 2023, 1,200 cereals hit the market with branding that appealed to children aged 5 to 12 years old. 

Of these new product launches, updated packaging was most common while new cereal formulation was least common, according to the data. Researchers then compared nutritional content shifts over years among these cereals, and discovered the following trends:

• Total fat per serving increased by 33.6%
• Sodium increased by 32.1%
• Sugar increased by 10.9%
• Protein decreased significantly from a mean of 1.97 to 1.69 grams 
• Dietary fiber decreased from 3.82 grams in 2021 to 2.94 grams in 2023

What Stands Out Most to Experts

Overall, these findings were not all that surprising to experts. The excess sugar in ready-to-eat cereals has long been a concern for parents, and processed foods often contain higher amounts of fat and salt, explains Anthony Porto, MD, MPH, a pediatric gastroenterologist and co-author of The Pediatrician’s Guide to Feeding Babies and Toddlers.

“What stood out to me, though, was the slight decrease in fiber content,” Dr. Porto says. “Since many children’s diets already fall short on fiber, this is concerning. It reinforces the need to look more closely at the contents in ready-to-eat foods.”

Along with the decrease of fiber was a significant drop in protein in new cereals. It was this combo which was doubly concerning to Manasa Mantravadi, MD, a pediatrician and certified culinary medicine specialist. “That’s exactly the opposite of what growing children need,” Dr Mantravadi says. “Swapping out fiber and protein for added sugar and fat is setting up kids for an energy crash by mid-morning—and long-term metabolic health problems down the road.”

Should Parents Reconsider Serving Cereal for Breakfast?

These findings should raise awareness rather than alarm, according to experts. “Parents don’t necessarily need to avoid cereal altogether, though they should be more selective,” Dr. Porto says. Specifically, the research reinforces the importance of reading nutrition labels in order to make healthy choices, especially if cereal is your child’s default breakfast. 

“I usually recommend that parents choose cereals that contain at least 3 grams of fiber and do not turn milk into a different color—which can be a simple visual cue for added sugars or dyes,” Dr. Porto says.

Parents should also look for less than 10 to 12 grams of sugar per serving and prioritize whole grains in cereals which are higher in nutrients than refined grains, according to the American Academy of Pediatrics. 

Don’t forget to take note of serving sizes when comparing nutritional contents, Dr. Porto adds. “Many cereals are high in fat and sugar, and serving sizes are often smaller than what kids consume,” Dr. Porto says. “For example, most cereals are about 1/2 to 1 cup per serving but children often eat more than that, which increases their intake of less desirable nutrients.”

With the right attention to nutrition labels, cereal is still an accessible, affordable, and easy breakfast option for many families that helps keep children nourished and fed, reiterates Alicia Miller, RD, LDN, a registered dietitian nutritionist and founder of The Cardamom, an evidence-based practice aimed to make nutrition education more accessible to BIPOC families.

“I often recommend pairing lower-fiber or lower-protein cereals with more nutrient-dense foods like yogurt, milk, nut butter, or fruit to help round out the meal and provide more balance to support kids’ focus and energy levels throughout the morning,” Miller says. “You can also boost the nutrient density of cereal by adding things like ground flaxseed for extra protein or chopped fruit for added fiber. The key is to make the nutritious option the most convenient option.”

6 Healthy Cereal Alternatives for Kids

Breakfast is an important chance to provide kids with daily fuel and nutrients, explains Dr. Mantravadi. But as a doctor and a mom, she knows it’s not always easy on busy mornings to opt for something more complicated than reaching for a box of cereal.

“The goal isn’t perfection—it’s intentional variety and balance,” Dr. Mantravadi reminds parents. “I recommend keeping breakfast simple but building it around four key food groups: fruit or veggie, whole grain, protein, and healthy fat.” 

Here are a few of her favorite go-to healthy breakfast ideas to try as an easy alternative to cereal:

1. Overnight oats with chia seeds, berries, and nut butter
2. Whole grain toast or mini pancakes with avocado, nut butter, or scrambled eggs
3. Smoothies packed with frozen fruit, greens, oats, and a protein source
4. Greek yogurt bowls with fruit, flax, and granola
5. Boiled eggs, whole grain toast, apple slices
6. Pancake tacos filled with yogurt, berries, and a sprinkle of seeds

For parents crunched for time, Miller also recommends choosing a breakfast option that can be prepared in advance in large batches, like hard-boiled eggs, overnight oats, or yogurt with granola. “In my house, I also involve my kids by asking for their input before grocery shopping,” Miller says. “When they help choose the breakfast lineup, they’re more likely to eat it.”