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- Protein needs increase with age to maintain muscle mass, and grains can help meet these needs.
- High-protein cereals from Ratio, Kashi and Magic Spoon are recommended to maintain muscles.
- Increase the protein content with the milk of your choice and choose cereals high in fiber and low in added sugars.
If you’re hearing more and more about prioritizing protein these days, it’s no coincidence. One of the factors that prompts us to focus on protein is healthy aging, as total daily protein recommendations increase due to a change in the way the body digests and absorbs protein. Many experts recommend consuming more than the recommended daily allowance of 0.8 grams per kilogram of body weight for protein. Kelly Jones, MS, RD, CSSD, says this is the minimum amount of protein needed to prevent deficiencies, but it is not the optimal amount for long-term health. Instead, sports dietitians like Jones recommend aiming for 1.2 to 1.6 grams of protein per kilogram of body weight per day, with the higher amount being better for people doing resistance training to optimize their muscles and health as they age.
As the trend toward eating more protein accelerated, so did the demand for higher-protein ready-to-eat foods, such as ready-to-eat cereals. And food companies are responding by offering an increased variety of protein cereal options, giving Americans of all ages a convenient way to increase their daily protein intake. “I notice that regardless of age group, breakfast tends to be the meal (during which) people are most likely to consume an insufficient amount of protein,” Jones says. Since cereal is often an overlooked protein source at breakfast, we asked nutrition experts to share their top picks for the best protein-rich cereals you can find on grocery store shelves today.
1. Cereal Protein Fiber Cinnamon Almond
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The cereal with the most protein per serving on our list is Ratio Protein Fiber Cinnamon Almond cereal. A one-cup serving contains 20 grams of protein, thanks to the combination of whole wheat, wheat gluten, and pea protein as the primary protein sources. Pea protein is a highly digestible protein that is suitable for vegan consumers or those who prefer plant-based protein sources. This makes it a good choice for maintaining muscle mass, as it contains the essential amino acids needed to build and repair muscles. Sarah Pflugradt, Ph.D., RDN, CSSD, says Ratio cereal is widely available and affordable, making it a good choice for boosting protein at breakfast. And if you’re looking to reduce your added sugar intake, Ratio may be a good choice, as Pflugradt notes: “The added sugar in Ratio Protein Fiber Cinnamon Almond cereal is low, at 5 grams per serving.” »
2. Kashi Go Original Protein and Fiber
Kashi. Design of eating well.
Kashi Go Protein & Fiber Original Cereal is a high-protein cereal that is readily available in most grocery stores, which is helpful for accessibility and affordability. It has a slightly larger serving size of 1¼ cups compared to the standard 1 cup serving size for the other cereals on our list. “It provides 12 grams of protein per serving from high-quality whole grains and soy protein,” says Jones. Research shows that soy protein is as effective as animal protein for building muscle. Kashi Go Protein & Fiber cereal also contains 12 grams of fiber in a single serving, almost half the recommended daily fiber intake. “With more than 90 percent of Americans not meeting fiber recommendations, consuming 12 grams at breakfast in a 1¼-cup serving is a great start to helping close the fiber gap,” says Jones. “Increased fiber intake has been associated with positive changes in the gut microbiome that may promote better glucose and lipid metabolism, which are also of concern for older adults. »
3. Magic Fruity Spoon
Magic spoon. Design of eating well.
Magic Spoon Fruity is one of the top flavor choices from Umo Callins, MS, RD, CSSD, but the company offers its high-protein cereal in a variety of flavors like strawberry cheesecake, cookies and cream, blueberry muffin and others. “Magic Spoon contains 11 to 14 grams of complete protein per serving depending on flavor,” says Callins. The main protein source in each can is a milk protein blend of casein and whey protein concentrate. This makes it a good source of complete protein for building and repairing muscle as we age, when anabolic resistance is a contributing factor to increased protein needs. Magic Spoon cereal is gluten-free, making it a good choice for people with celiac disease or those who must otherwise avoid gluten. Callins also points to its low calories per 1-cup serving and lack of added sugar as factors that make it a good choice for people eating on a calorie deficit. Instead of added sugar, Magic Spoon relies on allulose and monk fruit extract as well as natural flavors for sweetness and flavor.
4. Lovebird Protein Cinnamon
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Gianna Masi, RDN, CISSN, recommends Lovebird Protein Cinnamon, made with a milk protein blend containing casein, grass-fed whey concentrate, and organic cassava to provide 11 grams of protein per 1-cup serving. Casein and whey protein are excellent protein sources for muscle protein synthesis. Unlike some of the other high-protein cereals on this list, Lovebird Protein cereal is made without sugar substitutes. Instead, the cereal is sweetened with organic coconut sugar and is therefore slightly higher in added sugar, with 8 grams per serving.
5. Cocoa Three Wishes
Three wishes. Design of eating well.
“One of my favorite tasting high-protein cereals is Three Wishes, which has 8 grams of protein per serving,” says Masi. Three Wishes Cocoa cereal is grain-free and gluten-free, made from a combination of chickpeas, tapioca and pea protein along with sweeteners like organic cane sugar and monk fruit. It contains 3 grams of fiber and added sugar per 1 cup serving. This cereal contains the lowest amount of protein per serving of the cereals recommended here, but the combination of chickpeas and pea protein helps improve the amino acid profile. When combined with dairy or soy milk, the protein increases even more, helping to increase the total protein of the meal.
How to increase the protein content of your cereal
Depending on the cereal you choose, the protein content may be too low compared to what experts typically recommend per meal, making it important to increase the meal’s protein in other ways. “I would aim for at least 20 grams of protein at breakfast, with some research supporting 40 grams of protein at each meal to build muscle in older adults,” says Pflugradt. Try these tips from nutrition experts to increase the protein in your cereal.
- Try ultra-filtered milk: “One of my favorite ways to increase protein with cereal is to use ultra-filtered milk, which has more protein than regular milk,” says Pflugradt. Ultrafiltered milk typically contains between 11 and 14 grams of protein per cup, depending on the brand. Compared to the 8 grams of protein per cup in standard milk, this increase can be significant in a meal.
- Double the portion: Masi suggests doubling the portion size of grains, which can double the amount of protein you eat. Additionally, the amount of protein may increase when you add dairy, pea, or soy milk.
- Choose high-protein plant milks: “For those who don’t use cow’s milk, I generally recommend soy milk over other milk alternatives because it contains the same amount of protein,” says Jones. Other plant-based milks can also be a good choice for boosting the protein content of a bowl of cereal, such as pea milk, which contains almost 8 grams of protein per cup.
- Try yogurt instead of milk: Pflugradt suggests skipping milk altogether and mixing your cereal with strained plain yogurt (Greek style), which adds about 16 grams of protein per ⅔ cup serving.
Other Tips for Increasing the Nutrient Density of Grains
A balanced diet is not limited to protein. Although protein cereals can help meet your protein needs, nutrition experts also recommend incorporating other ingredients to supplement your morning meal or daily snack to improve nutrient density.
- Add products: “In addition to getting enough protein in the morning, this is a great time to add a serving of produce,” says Jones. She recommends adding fresh or frozen berries, a sliced banana, or a citrus side dish to increase the fiber content and help meet produce recommendations. “Plus,” says Jones, “fruit will provide more vitamins, minerals, and bioactive plant compounds that benefit overall health.”
- Read the ingredients and nutritional value: When choosing a cereal, be sure to check the ingredients to confirm that they meet your dietary needs and taste preferences. “A general rule I give to people who don’t have a very high activity level is to look for packaged foods that have the same amount or less sugar per serving than fiber per serving,” Jones says. If you want to limit added sugar, check the ingredient list as well as the Nutrition Facts panel when comparing protein cereals, as some contain much less added sugar than others.
- Monitor sweetener sources: “Many people are sensitive to the taste of alternative sweeteners, so I encourage everyone to check whether they are happy with the sweet taste or whether it makes them crave sweeter foods later,” says Jones. “For others, if sweeteners leave an aftertaste in their mouth, does that take away the enjoyment of the meal or cause them to seek out another food to remove that taste? What we eat in one meal can impact the next, so it’s important to be aware of that.”
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Our expert opinion
If you want to maintain muscle as you age, high-protein grains are a convenient way to increase protein in your diet. Choose a protein…
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