Cereal numbers.

Cereal Numbers
The first grain in the ingredient list of our Best Bites
([check][check]) is bran or a whole grain like oats or whole wheat, and
it has to come before sugar. Best Bites also have at least 3 grams of
fiber and no more than 8 grams of sugar per serving. If they have 5
grams of fiber or more, there's no sugar limit. And if they have at
least 8 grams of fiber, they're Super-High-Fiber Best Bites (**).

In addition, all Best Bites have less than 1 1/2 grams of saturated fat
per serving and are free of the artificial sweetener aspartame. If the
first grain in a cereal's ingredient list is not a whole grain, the
name is marked with a diamond (***). Cereals are ranked from most to
least fiber, then least to most sugar and calories.

Cereal (serving size, weight in grams of 1 serving)

                                                       Fiber     Sugar
                                           Calories   (grams)   (grams)

                 8 grams of fiber or more

                 General Mills Fiber One       60        14         0
                  (1/2 c, 30 g) #
**               General Mills Fiber          170        14         5
                  One, Honey Clusters
                  (1 1/4 c, 55g)
                 Kellogg's All-Bran,           50        13         0
                  Extra Fiber (1/2 c,
                  26 g) #
**               Kellogg's All-Bran,           70        13         8
                  Bran Buds (1/3 c,
                  30 g)
**               Kashi Good Friends           170        12         9
                  (1 c, 53 g)
**               Weetabix Organic Crispy      170        11        10
                  Flakes & Fiber (1 1/4
                  c, 55 g)
**               Kellogg's All-Bran,           80        10         6
                  Original (1/2 c, 31 g)
**               Kashi GoLean (1 c,           140        10         6
                  52 g)
**               Kellogg's All-Bran,          190        10         7
                  Yogurt Bites (1 1/4 c,
                  56 g)
***              Weight Watchers Banana       170        10        11
                  Almond Medley (3/4 c,
                  50 g)
**               Weight Watchers Flakes        90         9         1
                  'n Fiber with Oats
                  (1/2 c, 30 g)
**               Post 100% Bran (1/3 c,        80         9         7
                  29 g)
**               Post Spoon Size              200         8         1
                  Shredded Wheat 'n
                  Bran, (1 1/4 c, 59 g)
**               South Beach Diet             210         8         3
                  Toasted Wheats (1 1/4
                  c, 59 g)
**               Kashi Good Friends,          170         8        13
                  Cinna-Raisin Crunch
                  (1 c, 50g)
**               Kashi GoLean Crunch          190         8        13
                  (1 c, 53 g)
**               Post Raisin Bran (1 c,       190         8        19
                  59 g)

                 5 to 7 grams of fiber

[check][check]   Kashi 7 Whole Grain          210         7         3
                  Nuggets (1/2 c, 58 g)
***              Weight Watchers              150         7         8
                  Cinnamon Cluster
                  Crunch (3/4 c, 45 g)
[check][check]   General Mills Raisin         170         7        11
                  Bran (1 1/3 c, 55 g)
***              General Mills                190         7        12
                  Multi-Bran Chex (1 c,
                  55 g)
[check][check]   Kellogg's Raisin Bran        190         7        19
                  (1 c, 59 g)
[check][check]   Malt-O-Meal Raisin Bran      220         7        21
                  (1 c, 59 g)
[check][check]   Post Shredded Wheat          160         6         0
                  (2 biscuits, 47 g)
[check][check]   Post Spoon Size              170         6         0
                  Shredded Wheat (1 c,
                  49 g)
[check][check]   Weetabix Organic             180         6         3
                  (3 biscuits, 53 g)
[check][check]   Kashi 7 Whole Grain          180         6         5
                  Flakes (1 c, 50 g)
[check][check]   Post Grape-Nuts (1/2 c,      200         6         5
                  58 g)
[check][check]   Kashi Organic Promise,       190         6         7
                  Autumn Wheat (1 c,
                  54 g)
[check][check]   Malt-O-Meal Mini             190         6        11
                  Spooners (1 c, 55
                  g) (1)
                 Kellogg's Cracklin' Oat      200         6        15
                  Bran (3/4 c, 49 g) *
[check][check]   Post Fruit & Bran (1 c,      200         6        15
                  55 g) (1)
[check][check]   Weight Watchers Vanilla      100         5         0
                  Puffed Wheat (1 c,
                  30 g)
[check][check]   Kellogg's Special K,         100         5         2
                  Protein Plus (3/4 c,
                  29 g)
[check][check]   Kellogg's Complete            90         5         5
                  Wheat Bran Flakes
                  (3/4 c, 29 g)
[check][check]   Post Bran Flakes             100         5         5
                  (3/4 c, 30 g)
[check][check]   Kashi Heart to Heart         110         5         5
                  (3/4 c, 33 g)
[check][check]   General Mills Wheat          180         5         5
                  Chex (1 c, 50 g)
***              Quaker Crunchy Corn           90         5         6
                  Bran (3/4 c, 27 g)
[check][check]   Kashi Organic Promise,       190         5         9
                  Cinnamon Harvest (1 c,
                  54 g)
[check][check]   Kellogg's Frosted            180         5        10
                  Mini-Wheats, Big Bite
                  (5 biscuits, 51 g)
[check][check]   Post Grape-Nuts Trail        180         5        10
                  Mix Crunch (1/2 c,
                  48 g)
[check][check]   Post Spoon Size Frosted      180         5        12
                  Shredded Wheat (1 c,
                  52 g)
[check][check]   Kellogg's Frosted            190         5        12
                  Mini-Wheats, except
                  Big Bite (24 biscuits,
                  54 g) (1)
[check][check]   Quaker Oatmeal Squares       220         5        12
                  (1 c, 58 g) (1)
[check][check]   General Mills Raisin         200         5        15
                  Nut Bran (1 1/4 c,
                  55 g)
[check][check]   Mother's Cinnamon Oat        230         5        15
                  Crunch (1 c, 60 g)
[check][check]   General Mills Oatmeal        210         5        16
                  Crisp, Triple Berry
                  (1 c, 55 g)
[check][check]   Kellogg's Smart Start,       230         5        17
                  Healthy Heart (1 1/4
                  c, 60 g) (1)
[check][check]   General Mills Total,         170         5        19
                  Raisin Bran (1 c, 55g)

                 3 to 4 grams of fiber

[check][check]   South Beach Diet Whole       110         4         4
                  Grain Crunch (3/4 c,
                  30 g)
[check][check]   Weetabix Organic Crispy      110         4         4
                  Flakes (3/4 c, 30 g)
[check][check]   Kellogg's Complete Oat       110         4         6
                  Bran Flakes (3/4 c,
                  30 g)
[check][check]   Alpen, No Added Sugar        200         4         7
                  (1/2 c, 55 g)
[check][check]   Familia Swiss Muesli,        210         4         7
                  No Added Sugar (1/2 c,
                  57 g)
[check][check]   Familia Low Fat Muesli       190         4         8
                  (2/3 c, 55 g)
                 Post Selects Great           220         4         9
                  Grains, Crunchy Pecans
                  (1/2 c, 52 g)
***              Weight Watchers Honey        150         4        10
                  Almond Crisp (3/4 c,
                  40 g) (1)
                 Alpen, Original (2/3 c,      200         4        11
                  55 g)
                 Post Spoon Size              200         4        12
                  Shredded Wheat, Honey
                  Nut (1 c, 52 g)
                 Quaker Life, Vanilla         210         4        12
                  Yogurt Crunch (1 1/4
                  c, 55 g)
                 Post Selects, Banana         240         4        12
                  Nut Crunch (1 c, 59 g)
                 General Mills Total,         180         4        13
                  with Strawberries
                  (1 c, 52 g)
                 Kashi Heart to Heart         200         4        13
                  Oat Flakes & Wild
                  Blueberries (1 1/4 c,
                  55 g)
***              Kellogg's Smart Start,       200         4        14
                  Soy Protein (1 c,
                  55 g)
                 Post Selects Great           210         4        14
                  Grains, Raisins,
                  Dates, & Pecans (1/2
                  c, 54 g)
                 Familia Swiss Muesli,        220         4        14
                  Original Recipe (1/2
                  c, 60 g)
                 General Mills Oatmeal        220         4        16
                  Crisp, Almond (1 c,
                  55 g)
                 Kellogg's Crunchy            200         4        17
                  Blends, Mueslix (2/3
                  c, 55 g)
                 General Mills Total,         190         4        18
                  Vanilla Yogurt (1 c,
                  55 g) *
                 General Mills Oatmeal        210         4        19
                  Crisp, Apple Cinnamon
                  (1 c, 55 g)
                 Kellogg's Raisin Bran        190         4        20
                  Crunch (1 c, 53 g)
[check][check]   General Mills Cheerios       110         3         1
                  (1 c, 30 g)
[check][check]   General Mills Wheaties       110         3         4
                  (1 c, 30 g)
[check][check]   Post Grape-Nuts Flakes       110         3         4
                  (314 c, 29 g)
[check][check]   General Mills Total          100         3         5
                  (3/4 c, 30 g)
[check][check]   Mother's Toasted Oat         120         3         5
                  Bran (3/4 c, 32 g)
[check][check]   General Mills Cheerios,      110         3         6
                  Multi Grain (1 c,
                  30 g)
                 Quaker Toasted Oatmeal       190         3        12
                  (1 c, 49 g) (1)
                 General Mills Total,         170         3        13
                  Honey Clusters (3/4 c,
                  48 g)
                 Kellogg's Crunchy            200         3        13
                  Blends, Just Right
                  (3/4 c, 53 g)
                 Post Selects, Maple          220         3        13
                  Pecan Crunch (3/4 c,
                  52 g) *
***              Kellogg's Smart Start,       190         3        14
                  Antioxidants (1 c,
                  50 g)
***              General Mills Basic 4        200         3        14
                  (1 c, 55 g)
                 Quaker 100% Natural          210         3        14
                  Granola (1/2 c,
                  50 g) (1) *
                 Post Selects, Cranberry      220         3        15
                  Almond Crunch (1 c,
                  57 g)
***              Post Selects, Blueberry      230         3        15
                  Morning (1 1/4 c,
                  60 g)
                 Kellogg's Crunchy            210         3        16
                  Blends, Low Fat
                  Granola (1/2 c,
                  55 g) (1)
                 General Mills Honey Nut      210         3        17
                  Clusters (1 c, 55 g)
                 General Mills Oatmeal        210         3        18
                  Crisp, Raisin (1 c,
                  55 g)
                 Quaker 100% Natural          210         3        18
                  Granola, Low Fat (2/3
                  c, 55 g) *

                 Less than 3 grams of fiber

                 Kashi 7 Whole Grain          120         2         6
                  Honey Puffs (1 c,
                  30 g)
***              Post Honey Bunches of        120         2         7
                  Oats (3/4 c, 31 g) (1)
                 Quaker Life, except          120         2         7
                  Vanilla Yogurt Crunch
                  (3/4 c, 32 g) (1)
                 General Mills Cheerios,      110         2        10
                  Honey Nut or Team
                  (1 c, 29 g) (2)
                 General Mills Cheerios,      110         2        11
                  Berry Burst (1 c,
                  30 g) (1)
                 General Mills Cheerios,      120         2        11
                  Yogurt Burst (3/4 c,
                  30 g) (1)
***              Post Grape-Nuts O's          120         2        11
                  (1 c, 32 g)
***              Kellogg's Crunch,            210         2        19
                  Cran-Vanilla or
                  Toasted Honey (1 1/4
                  c, 57 g) (2)
***              Puffed wheat, any brand       60         1         0
                  (1 c, 15 g)
                 Kashi 7 Whole Grain           70         1         0
                  Puffs (1 c, 19 g)
***              Kellogg's Corn Flakes        100         1         2
                  (1 c, 28 g)
***              General Mills Corn or        120         1         3
                  Rice Chex (1 c,
                  30 g) (2)
***              Kellogg's Crispix,           110         1         4
                  Product 19, or Special
                  K (1 c, 30 g) (2)
***              Kellogg's Corn Flakes        110         1         7
                  with Real Bananas (3/4
                  c, 26 g) *
***              Kellogg's Special K,         110         1         9
                  Vanilla Almond (3/4 c,
                  30 g)
***              Kashi Organic Promise,       120         1         9
                  Strawberry Fields
                  (1 c, 32 g)
***              Kellogg's Crispix,           120         1         9
                  Cinnamon Crunch (3/4
                  c, 30 g)
***              Kellogg's Fruit              120         1         9
                  Harvest, Banana Berry
                  (3/4 c, 30 g) (1)
***              Kellogg's Fruit              110         1        10
                  Harvest, except Banana
                  Berry (3/4 c,
                  30 g) (1)
***              Kellogg's Special K,         110         1        10
                  Red Berries (1 c,
                  31 g)
***              Kellogg's Special K,         120         1        11
                  Fruit & Yogurt (3/4 c,
                  32 g)
***              Quaker Honey Graham          110         1        12
                  Oh's (3/4 c, 27 g) *
***              Kellogg's Frosted            120         1        12
                  Flakes (3/4 c, 31 g)
                 General Mills Cheerios,      120         1        13
                  Apple Cinnamon (3/4 c,
                  30 g)
                 General Mills Cheerios,      120         1        13
                  Frosted (1 c, 30 g)
***              Puffed rice, any brand        60         0         0
                  (1 c, 15 g)
                 General Mills Frosted        120         0        10
                  or Honey Nut Chex (3/4
                  c, 30 g) (2)

** Super-High-Fiber Best Bite. [check][check] Best Bite *** First grain
in the ingredient list is not whole grain. (1) Average of all
varieties. (2) Average of the varieties listed. # Contains the
inadequately tested artificial sweetener aspartame. * Contains at least
1 1/2 grams of saturated fat.

Daily Values (for a 2,000-calorie diet): Sugar: 40 grams (10
teaspoons). Fiber: 25 grams. Saturated Fat: 20 grams.

Sources: manufacturers and U.S. Department of Agriculture.

The use of information from this article for commercial purposes is
strictly prohibited without written permission from CSPI.