Fibre’s good for us, and we should aim for at least 30g a day. But getting that amount can be tricky. Breakfast cereals, especially those high in fibre, can help. But with so many choices, which one has the highest fibre? I did the homework for you. Let’s take a look…
The Criteria for our Top Picks
So, how did I narrow down my list? Simple. I looked for cereals that packed a punch with fibre. My main benchmark? The cereal should have over 10g of fibre per 100g. That’s a lot of fibre! It means these cereals aren’t just ordinary; they’re stepping up to help you hit that daily target. Now, let’s dive deeper into which ones made the cut.
The Top 10 Highest Fibre Cereals
1. Kellogg’s All-Bran Cereal – 27g of fibre per 100g
As one of the highest fibre breakfast cereals in the UK, All-Bran is more than just a familiar name in our cupboards. Packed with an incredible 27g of fibre, it offers 334 kcal and a commendable 14g of protein per 100g.
But here’s something to note: It’s a touch high on the sugar side, boasting 18g per 100g. That’s nearly 2 teaspoons (7.2g) in a regular 40g serving. For those watching their sugar intake, like me, it’s a little bit on the higher side, making it one of the sweetest high-fibre cereals on my list, second only to All-Bran Golden Crunch.
However, on a positive note, this cereal is enriched with vital vitamins & minerals such as Niacin, Iron, Vitamin B6, Riboflavin, Thiamin, Folic Acid, Vitamin D, and Vitamin B12. Made predominantly from wheat bran, adding fruits can make it more palatable and further boosts its fibre content. Find this fibre powerhouse in many local stores across the UK.
2. Weetabix Crunchy Bran Cereal – 22g of fibre per 100g
Weetabix Crunchy Bran, ranking as the second highest fibre cereal in UK supermarkets, delivers 22g of fibre, paired with 351 kcal and 13g of protein for every 100g. Made from crispy wheat bran and whole grains, it offers a crunchy kick to your morning.
With 14g of sugar per 100g, it’s less sweet than Kellogg’s All-Bran, making it a great choice for those wanting less sugar but still a high fibre kick. Plus, it’s packed with added vitamins and minerals like calcium, iron, B vitamins, and Vitamin D. Top it with berries or banana slices, and you’ve got a tasty, nutritious start. Look for it in your local supermarket
3. Kellogg’s Bran Flakes – 17g of fibre per 100g
Kellogg’s Bran Flakes provide a balanced 17g of fibre, 358 kcal, and 11g of protein for every 100g. They’re the go-to choice for those who want the benefits of fibre but find All-Bran’s intense taste a bit too much.
With a lighter and more approachable flavour, many gravitate towards Bran Flakes for their daily fibre fix. Made mainly from wholewheat, they boast only 18% wheat bran, a far cry from the dominant 86% in All-Bran, giving them their gentler taste. Sporting 14g of sugar per 100g, they match Weetabix Crunchy Bran in sweetness but with slightly less fibre. Check them out at your local grocery store
4. Quaker Oat Crisp Original Cereal – 14g of fibre per 100g
Quaker is a trusted name in cereals, and their Oat Crisp Original showcases this perfectly. With 14g of fibre, 390 kcal, and 14g of protein per 100g, it’s a well-rounded choice. Made primarily from 86% Wholegrain Rolled Oat and enhanced with wheat bran, it’s both nutritious and delicious.
While the nutritional profile is noteworthy, it’s the texture that truly wins: light, crispy pillows that redefine oat cereals. But, do keep an eye on the sugar – at 8.6g per 100g, it’s moderately sweet. A perfect bowl pairs well with cold milk and perhaps a sprinkle of nuts. You can find this oaty delight on your next supermarket trip.
5. All-Bran Golden Crunch – 13g of fibre per 100g
All-Bran Golden Crunch makes a noteworthy entrance with its 13g of fibre content. Yet, with 21g of sugar per 100g, it takes the crown for the sweetest high-fibre cereal on my list. At 407 kcal and 7.6g of protein, it’s a departure from its close relative, All-Bran Cereal, in taste and texture.
Beneficial additions of B vitamins, vitamin D, and iron give it a nutritional edge. Those with a sweet tooth who also yearn for a fibre boost might find this cereal perfectly aligned with their palate. Keep an eye out for it during your next shopping trip.
6. Eat Natural Low Sugar Granola – 12.8g of fibre per 100g
Eat Natural Low Sugar Granola delivers a substantial 12.8g of fibre, accompanied by 495 kcal and 13.7g of protein per 100g. This granola combines oats, nuts, and seeds for that signature crunch. Its sugar level sits at a modest 4.4g per 100g, second only to Nestlé Shredded Wheat variants with 0.7g sugar.
However, note that this is one of the highest in calorie high-fibre cereals on my list so you have to watch your portions. It pairs beautifully with yogurt or almond milk for a hearty breakfast, and is available in most leading supermarkets.
7. Nestle Shredded Wheat® Bitesize – 12.5g of fibre per 100g
Nestle Shredded Wheat® Bitesize offers a simple, nutritious start with 12.5g of fibre, 367 kcal, and 11.8g of protein. Its standout feature is its single ingredient: Whole Grain Wheat (100%).
With a mere 0.7g of sugar per 100g, it ties with Nestlé Shredded Wheat Biscuits for the lowest sugar content in the high-fibre cereal category. Given its natural profile, you might fancy adding fruit toppings for sweetness or a hint of honey.
Easily available in UK supermarkets, it’s a straightforward and versatile breakfast option.
8. Nestlé Shredded Wheat Biscuits – 12.2g of fibre per 100g
Nestlé’s Shredded Wheat Biscuits deliver a straightforward breakfast choice, offering 12.2g of fibre, 360 kcal, and 12.2g of protein per 100g. Made exclusively from whole grain wheat, they provide pure nutrition without any extras. With the same low sugar content of 0.7g per 100g as the Nestle Shredded Wheat® Bitesize, they’re among the least sugary high-fibre cereals available. Enjoy them soaked in milk or paired with fruit for some natural sweetness. They’re a staple find in the UK’s cereal aisles.
9. Grape Nuts – 12g of fibre per 100g
Grape Nuts might sound fruity, but don’t let the name fool you. These little crunch bombs are all about delivering a fibre punch. With 12g of fibre in every 100g, they’re not only giving you a solid fibre fix but also energy with 359 kcal and 68g of carbs. Notably, they contain 8.6g of sugar per 100g, aligning them with Quaker Oat Crisp Original Cereal from my list in terms of sweetness.
They’re best described as grainy nuggets made from whole-grain wheat and malted barley. Pair them up with some yogurt or your choice of fruit, and you’re in for a high-fibre breakfast treat. Find them in most supermarkets and get crunching.
10. Mornflake Original Heart Healthy Oatbran Flakes – 11.2g of fibre per 100g
Mornflake brings heart health to the forefront with their Original Heart Healthy Oatbran Flakes. Offering a decent 11.2g of fibre, these flakes also pack in 376 kcal and 11.3g of protein per 100g.
Made predominantly from oat bran, these flakes are a lighter option that doesn’t compromise on nutrition. However, be mindful of the sugar content, standing at 15.8g per 100g, which is slightly on the higher side.
The mild, grainy taste makes it an adaptable base for any toppings you fancy – think berries, honey, or even a sprinkle of chia seeds. When it comes to a heart-healthy breakfast, Mornflake has got your back. Make sure to grab a box during your next grocery shop.
Honorable Mentions: Cereals with Noteworthy Fibre Content
While my main focus has been on cereals boasting over 10g of fibre per 100g, there are a few others that deserve a shout-out for their impressive fibre content, even if they don’t quite hit that mark:
Porridge Oats: They’re the foundation of many a breakfast table. Porridge oats, with their wholesome and warming properties, are perfect for those chilly mornings. Dress them up with a drizzle of honey, a scattering of berries, or a sprinkle of nuts, and you’ve got a hearty bowl to kick-start your day.
No Added Sugar Muesli: Dive into a delightful mix of grains, nuts, and dried fruits that champion natural sweetness. This muesli is an invitation to customize: splash in some almond milk, toss in fresh fruits, or add a touch of honey to make it your own.
Weetabix Original: A classic breakfast choice, these wholegrain wheat biscuits are as dependable as they come. Whether you keep it simple with a splash of milk or jazz it up with sliced bananas and a dusting of cinnamon, Weetabix consistently delivers that much-needed morning fibre.
So, here’s the takeaway: Fibre’s not just a good-to-have; it’s essential, and hitting that recommended 30g a day can be a challenge. But breakfast cereals, especially those jam-packed with fibre, are the morning warriors we need. They not only wake us up but also set our digestive systems on the right track.
With so many boxes on the shelf and catchy labels, making the right cereal choice can feel like solving a puzzle. But you’ve got the lowdown now. With this list, navigating that breakfast aisle becomes a tad easier.
So, next time you’re filling up your cart, think fibre. Those morning bowls can make all the difference in helping you achieve your daily goals. Here’s to making smarter, fibre-rich choices and starting our days on the healthiest note!