A better cereal choice will have
At least 4 g Total Fibre per 30 g serving.
Less than 1-3 g fat per serving - some granola-type cereals* can have up to 5 g per serving!
Less than 10g sugar per serving.
The first ingredient should NOT be sugar.
*A better granola-type cereal will have fruit and nuts listed on the ingredient list before sugar and oil.
Let's look at a few examples:
Rice, wheat gluten, sugar/glucose-fructose,defatted wheat germ, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, niacinamide, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), iron. BHT added to package material to maintain product freshness.
Ok... Special K's Ingredient list: sugar is not the first ingredient which is good, but the first ingredient is not a whole grain, not so good.
A look at the label, and although there is no fat, there is also no fibre... no good.
All in all, not the best choice- not horrible, since there are only has 2g sugar per serving, but definitely not the best.
SHREDDED WHEAT (original)
Ingredients: Whole grain wheat, BHT is added to packaging material to preserve product freshness.
Whole grain is the first (and only!) ingredient on the ingredient list- great!!
The label shows that, per serving, there is only 1g fat, 0g sugar and a great 6g total fibre!!
CASCADIAN FARM- Organic Oats & Honey Granola
Ingredients (all organic): Whole grain oats, sugar, crisp rice (rice, sugar, sea salt, malt), sunflower oil, whole grain oat flour, molasses, maltodextrin, honey, sea salt, vanilla extract.
So... First ingredient is a whole grain, which is good. However, a look at the label and there are 6g fat and 14 grams sugar per sugar- too much- and only 3 g fibre- not enough.
Not a good choice!