As you peruse the endless rows of cereal boxes, you may become confused as to which ones are actually healthy -- or maybe it's all hype. Most cereals claim to be low in sugar, high in fiber, approved by mothers or simply "healthy." Diets and healthy eating plans generally recommend cereals with low sugar and high fiber. The best way to make an educated choice is to read the Nutrition Facts label and the list of ingredients on the cereal box. The first ingredient should be whole grains, and sugar should be somewhere near the bottom of the list

Kashi GoLean

Kashi hot and cold cereals contain a mix of whole grains, and they are low in sugar. One serving of Kashi GoLean cereal, equal to 1 cup or 52 g, has 140 calories, 1 g of fat, 85 mg of sodium, 480 mg of potassium, 30 g of total carbohydrates, with 10 g of dietary fiber, 6 g of sugars and 13 g of protein 1. This balance of low fat, low sodium, high fiber, low sugar and high protein gives you a healthy breakfast choice.

Kellogg’s Unfrosted Mini-Wheats

Many Kellogg’s breakfast cereals have an overabundance of sugar and very little fiber. However, Kellogg’s Unfrosted Mini-Wheats is a healthy choice. One bowl, containing approximately 30 mini-biscuits, has 200 calories, 1.5 g of fat, 10 mg of sodium, 260 mg of potassium, 46 g of carbohydrates, 6 g of dietary fiber, 1 g of sugars and 6 g of protein. This cereal provides a healthy balance of fat, sodium, fiber and sugar.

Post Grape-Nuts

Post Grape-Nuts, made with whole grains, is a healthy, high-fiber breakfast cereal. One serving, equal to ½ cup or 58 g, has 200 calories, 1 g of fat, 290 mg of sodium, 230 mg of potassium, 48 g of carbohydrates, 7 g of dietary fiber, 5 g of sugars and 6 g of protein. Ingredients include whole grain wheat flour, malted barley flour, salt and dried yeast. This cereal is fortified, so essential vitamins and minerals have been added, as well.

Ezekiel 4:9 Sprouted Whole Grain Cereal

Food for Life Ezekiel 4:9 cereal, sold in most health food stores, is made from sprouted whole grains 2. A single ½ cup serving of Ezekiel 4:9 Sprouted Whole Grain Cereal with Almonds has 3 g of fat, 190 mg of sodium, 38 g of carbohydrates, 6 g of fiber, 1 g of sugars and 8 g of protein 2. This cereal, and the entire line of Food for Life cereals, all maintain a healthy balance of fat, sodium, carbohydrates, fiber, sugar and protein.