- Late-night snacks, including cereal, can be part of a healthy diet if you choose them correctly.
- Cereals that have less sugar, more fiber, and contain some protein are your best choices.
- Avoid large meals late at night and limit added sugar to help you sleep better.
Dipping your spoon into cereal and milk is a nostalgic experience that takes many of us back to enjoying a bowl as kids. And while cereal is generally considered a breakfast staple, it can also serve as a nutritious late-night snack. Despite their reputation, late-night snacks shouldn’t automatically be considered “bad.” Busy or active days can leave you with a growling belly, and cereal can come to the rescue as a filling option, provided you know what to look for.
“Choosing a cereal that provides fiber and whole grains, and pairing it with milk or yogurt and fruit, can create a balanced late-night snack that provides important nutrients that many Americans underconsume, including fiber, calcium, vitamin D, and potassium,” says Sarah Ludmer, RDN. Here are six of the best cereals for late-night snacking, according to dietitians.
1. Original Cheerios
If there’s one cereal that comes to mind for almost everyone, it’s Original Cheerios. Little O’s aren’t just fun to eat; They’re also a great option for late-night snacking. A 1½-cup serving provides 140 calories, 29 grams of carbohydrates, 4 grams of dietary fiber, 1 gram of added sugar and 5 grams of protein.
“One serving also provides 15% of your daily fiber and 20% of your vitamin D,” says Elizabeth Shaw, MS, RDN, CPT. “They’re a staple that I recommend to my clients and keep in my own pantry because they’re made with whole oats and provide soluble fiber, which can reduce the risk of developing a sleep disorder,” she adds. Research found that people with the highest fiber intake had a lower risk of sleep problems than those who ate the least, making fiber a key nutrient to look for in late-night cereal.
2. Kellogg’s All-Bran Original
It may be “your grandmother’s cereal,” but Kellogg’s All-Bran Original deserves higher praise. Turns out Grandma had something to do with it.
“A ⅔-cup serving provides 12 grams of fiber, including 3 grams of soluble fiber, for just 120 calories,” says Katherine Brooking, MS, RD. Plus, pair it with a cup of soy milk or breast milk and you’ll get around 12 to 13 grams of protein. This combination of fiber and protein can help you feel more satisfied before bed and may also benefit sleep. One study found that people who ate more protein and fiber tended to sleep more at night.
3. Seven Sundays Super Fruity Oat Protein Cereal
If you’re craving a bowl of sweet, fruity cereal, Seven Sundays Super Fruity Oat Protein Cereal is a healthier swap. Instead of artificial colors and flavors, its color comes from cherry, strawberry and beet powders. Fruity flavors come from orange and lemon oils.
A 1-cup serving provides 170 calories, 5 grams of fat, 26 grams of carbohydrates, 3 grams of fiber, 4 grams of added sugar and 5 grams of protein. You also get 15% of the daily value for iron. With just 4 grams of added sugar, it’s a better choice than many brightly colored cereals, which can contain much more. Too much added sugar before bed can disrupt your blood sugar levels, which can lead to poor sleep.
4. Special K protein cereals
If flakes are your jam, Special K Protein cereal is another dietitian favorite. “Special K Protein cereal provides 10 grams of protein per serving, making it a convenient option for those looking to incorporate more protein into their late-night snacking routine,” says Ludmer.
A 1⅓ cup serving provides 200 calories, 1 gram of fat, 44 grams of carbohydrates, 6 grams of fiber, 9 grams of added sugar and 10 grams of protein. It is also enriched with vitamins and minerals, which can be a great option for people who might be lacking in them. When combined with cow’s milk, one serving provides a quarter of your daily calcium intake and 20% of your daily vitamin D needs. Some research has linked low levels of calcium and vitamin D to poor sleep.
5. Kashi Go Original Cereal Protein and Fiber
“If you’re really hungry, having a nutrient-rich snack in the evening can help with satiety and sleep quality,” says Shaw. One of her picks is Kashi Go Protein & Fiber Cereal Original. One serving provides 200 calories, 2 grams of fat, 45 grams of carbohydrates, 12 grams of fiber, 8 grams of added sugar and 12 grams of protein.
It contains about 43% of the daily value for fiber, and when combined with a cup of cow’s milk, it totals 20 grams of protein. This combination of fiber and protein helps slow digestion, which promotes satiety and may prevent you from waking up hungry in the middle of the night.
6. Food for Life Ezekiel 4:9 Almond Sprouted Whole Grain Cereal
If you prefer heartier cereals, Food for Life Ezekiel 4:9 Almond Sprouted Whole Grain Cereal is worth adding to your grocery cart. A ½ cup serving contains 190 calories, 3 grams of fat, 35 grams of carbohydrates, 6 grams of fiber, 1 gram of added sugar and 8 grams of protein.
It’s made from a blend of sprouted grains and legumes, including wheat, barley, millet, lentils, soy, and spelt, as well as sliced almonds. One study found that people who ate high-quality carbohydrates like whole grains and legumes were less likely to have poor sleep habits.
Other Tips for Choosing Late Night Snacks
When hunger strikes late at night, here’s what dietitians recommend keeping in mind:
- Combine fiber with protein. Carbohydrates high in fiber and protein (think cereal with milk, yogurt with berries, or fruit with nuts) tend to be more satisfying than a snack that’s mostly refined carbs or added sugars, says Brooking.
- Limit added sugar. “When you’re getting ready for bed, you don’t need your blood sugar to do a dance. Aim for snacks with minimal added sugars, and if they have a bit more, be sure to pair them with fiber and protein to blunt your blood sugar response,” says Shaw.
- Make it nutrient-rich. Late-night snacks can be an opportunity to add nutrients, not just calories, says Ludmer. Although chips and cookies are easy to enjoy, opt for whole grains, fruits, dairy, nuts or seeds instead.
- Keep it snack size. Aim for something snack-sized, not a second dinner. “Research suggests that consistently consuming large amounts of food very late in the day can impair appetite regulation and glucose metabolism,” says Brooking.
Our expert opinion
Cereal isn’t just for breakfast. Choosing the right box can serve up a nutrient-rich late-night snack. When choosing, dietitians recommend looking for a cereal with fiber, protein and minimal added sugar. This combo will keep you satisfied and may promote better sleep. For other late-night snacks, the same rules apply: pair fiber-rich carbs with protein, limit added sugar, choose nutrient-dense foods, and keep portions snack-sized for better nap time.
Gn Health
