Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition. Here, she provides expert advice on sugar in cereal.
Breakfast cereal can be a surprisingly controversial topic, with a common belief that it is a processed food that is packed full of sugars.
And while some varieties of breakfast cereal contain added sugars, there are also plenty of varieties that have very little if any sugars, and which are a nutrient rich source of wholegrains, B group Vitamins and dietary fibre to help fuel the brains and bodies of active people.
So if you are partial to a bowl of cereal every now and again, or love to start your day with a bowl of whole grains , here are the sugar contents of some of Australia's most popular breakfast cereals.
When it comes to the best wholegrain breakfast cereal option, it is hard to go past plain rolled oats. With no sugars and 4g of dietary fibre per ½ cup of raw oats, teamed with milk and fresh fruit this is one of the most nutritious, filling breakfast options you can enjoy. Often quick cooked oats have sugars added to flavour them, which is why choosing plain, raw oats is always your best bet.
Sugar Content = 0g sugars per ½ cup serve.
One of the only breakfast biscuits available that contains No Added Sugar, Vita Brits are 99% whole grains and a fantastic breakfast option for both adults and children. If you are wanting extra sweetness, adding some fresh fruit is the best option to keep your added sugar intake as low as possible.
Sugar Content = 0g per 33g serve (2 biscuits)
Another low sugar breakfast biscuit option, the Aldi version of a breakfast biscuit is a 31g serving of 2 biscuits contains just 0.9g of added sugars.
Sugar Content = 0.9g sugars per 2 biscuits
With demand for lower sugar cereals increasing, there is a growing range of our favourite mueslis that contain significantly less sugar than we have ever seen before. With a mix of nuts and whole grains, this low sugar muesli clocks in at just 1.3g sugar per 45g serve.
Sugar Content = 1.3g sugar per 45g serve.
One of the most popular breakfast options for Aussies, Weet-Bix does contain a small amount of added sugar but remains a wholegrain, nutritious brekkie option.
Sugar Content = 1g sugars per 2 biscuits.
Another new cereal formulation that helps to significantly lower the sugar content of this cereal mix, a little rice malt syrup is the only sweet addition which explains the exceptionally low sugar content of just 1.4g per 40g serve.
Sugar Content = 1.4g per 40g serve
A relatively plain cereal option, corn flakes contain 2.5g sugars per 35g cup but are a relatively low fibre breakfast cereal option so not the best choice nutritionally.
Sugar Content = 2.5g per cup.
A 100% Aussie-owned company which offers a wide range of muesli options, specifically the fruit free variety is especially low with 3.6g sugars per 45g serve.'
Sugar Content = 3.6g per 45g serve.
A popular, plain cereal that many children gravitate towards, while the overall sugar content of Rice Bubbles is relatively low at 3g of 35g bowl, the overall nutritional profile is also relatively poor with minimal dietary fibre and protein per serve.
Sugar Content = 3g per 1 ¼ cups
Heavily marketed as a high protein breakfast cereal, indeed the 6.9g of protein per serve is relatively high, but with 5.4g of added sugars per 40g serve, there are also much lower sugar options out there.
Sugar Content = 5.4g per cup.
Popular with kids, Cheerios contain added sugar and honey and while they are 68% wholegrain, they also contain 4.4g sugars per 30g cup sized serve.
Sugar Content = 4.4g per cup.
The sugars in muesli generally comes from the added dried fruits, and in the case of this fruit variety, the added 10% dried fruit along with golden syrup explains the 6.8g sugars per 45g serve.
Sugar Content = 6.8g per 45g serve.
When it comes to the best breakfast options from a dietary fibre perspective, you cannot go past All Bran to give your digestive system the boost it needs but there is some added sugars in All Bran, 7.5g per 45g cup.
Sugar Content = 7.5g per ½ cup.
Kellogg's has just released its famous Nutri-grain in new Vanilla Malt with 25% Less Sugar. The new flavour still combines the multigrain goodness of corn, oats, and wheat in a 4.5 Health Star Rated food with 8.1g protein per serve.
Sugar content = 7.1g per serve (1 cup)
While these colourful bowls of grains and fruits look healthy, they can contain reasonable amounts of sugars per serve thanks to both the dried fruits and added sugars. Per 40g serve this translates into a breakfast option with 8.5g sugars per serve.
Sugar Content = 8.5g per 40g.
One of the original fruit and flake cereal options, Just Right is a good source of dietary fibre with 4g per serve, just it also packs a reasonable sugar punch with 9.2g sugars per 40g serve thanks to added sugar as well as the dried fruit.
Sugar Content = 9.2g per 2/3 cup.
Oats are always a good breakfast choice but the more processed quick oats do have more sugars than natural whole oats as they also contain added sugar and honey which equates into 8.1g sugars per 35g serve.
Sugar Content = 8.1g sugars per 35g serve.
The original food for Iron Men, with 8.7g of protein per serve, you would also want to be an Iron Man to be burning off the 10.7g of sugars peer 40g serve.
Sugar Content = 10.7g sugars per 1 cup.
Despite undergoing intense reformulation, Milo cereal is one of the highest rated cereals when it comes to sugar contents with 8.1g or almost 2 teaspoons of sugars per serve.
Sugar Content = 8.1g per 30g serve