ʻAʻole mākou e ulu aʻe mai ko mākou wā kamaliʻi punahele palaoa ʻai (nānā iā ʻoe, Reese's Puffs). Akā ʻo ka hoʻomaka ʻana i ka lā me kahi kīʻaha piha i ke kō, ʻaʻole ia e ʻoluʻolu e like me ka wā ma mua. Inā ʻoe e ʻimi nei e hana hou aku pulupulu i kāu ʻai, e ʻoki hou kō a hele paha ʻaʻohe gluten , Aia nā tona o nā koho meaʻai e koho ai. No laila, me ke kōkua o Kauka Felicia Stoler , DCN, meaʻai meaʻai, meaʻai meaʻai a me ka physiologist hoʻoikaika kino, ua hui mākou i kahi papa inoa o nā cereals maikaʻi loa hiki iā ʻoe ke kūʻai. Ma kahi o kēlā me kēia cereal ma kēia papa inoa he palaoa piha a i ʻole ka meaʻai holoʻokoʻa ma ke ʻano he kumu mua, 10 grams a i ʻole ka liʻiliʻi o ke kō i hoʻohui ʻia i kēlā me kēia lawelawe. a ma ka liʻiliʻi he 2 grams o kēlā me kēia protein a me ka fiber no ka lawelawe ʻana.
RELATED: He ola kino nā cereals paʻa? Ua Nīnau mākou i kahi Mea Nutritionist no ka Scoop
ʻO nā huaʻai kiʻekiʻe-fiber
ʻO Walmart/Kākua: amguy/Getty Images1. Na Hua-Waina Leka
No ka ½-ʻaha kīʻaha: 210 calories, 1g momona, 47g carbs, 6g protein, 7g fiber, 5g sugar
ʻAʻohe kānalua e hoʻopiha kēia kīʻaha ʻoluʻolu iā ʻoe a hiki i ka wā ʻaina awakea. He koho maikaʻi loa ia no ka naʻau, no ka mea he haʻahaʻa ia i nā momona momona a trans a me ka cholesterol. ʻOi aku ka maikaʻi, ʻo ia paʻa ʻia me ka hao, ka zinc, ka huaora B6, ka waikawa folic a me nā mea hou aku.
ʻO Walmart/Kākua: amguy/Getty Images2. ʻO ka palaoa ʻaina kakahiaka ʻo Fiber One
No 2/3 kīʻaha lawelawe: 90 calories, 1g momona, 34g carbs, 3g protein, 18g fiber, 0g sugar
ʻAʻole wale kēia mea ʻai meaʻai ʻole ke kō, ʻaʻole ia ma mua o ka hoʻopiha ʻana, mahalo i kona ʻano fiber kiʻekiʻe (ʻo kahi lawelawe he 65 pakeneka o kāu nui i ʻōlelo ʻia i kēlā me kēia lā). He haʻahaʻa loa ia i nā calorie a me ka momona.
Amazon/Background: amguy/Getty Images3. Kashi GOLEAN Original
No ka 1¼-ʻaha kīʻaha: 180 calories, 2g momona, 40g carbs, 12g protein, 13g fiber, 8g sugar
ʻO ke kumu no kēia koho hoʻopiha ʻana ʻo Kashi's honey puff cereal i hana ʻia mai ʻehiku mau kīʻaha holoʻokoʻa, e like me ka palaoa ʻulaʻula paʻa, ka laiki ʻeleʻele, ka bale a me ka ʻoʻa.
ʻO Walmart/Kākua: amguy/Getty Images4. Kellogg's All-Bran Original
No 2/3 kīʻaha kīʻaha: 120 calories, 2g momona, 32g carbs, 5g protein, 12g fiber, 9g sugar
ʻOi aku ka maʻalahi o ka papa inoa mea hoʻohui, ʻo ia wale nō me ka palaoa palaoa, ke kō, ka ʻono malt a me ka paʻakai. Ua kiʻekiʻe i ka fiber a waiwai i nā huaora a me nā minela, no laila e hui pū me nā huaʻai hou a me ka Greek yogurt i mea e hoʻopiha ai.
ʻO Walmart/Kākua: amguy/Getty Images5. Ka palaoa i ʻoki ʻia
No 1 kīʻaha kīʻaha: 200 calories, 1g momona, 44g carbs, 6g protein, 7g fiber, 0g sugar
ʻAʻole ia he GMO, olakino puʻuwai, ʻaʻohe kō a hoʻokahi wale nō mea hoʻohui: ʻo ka palaoa palaoa piha. Inā makemake ʻoe i ka Frosted Mini-Wheats akā ʻaʻole i ko lākou ʻano kō, e hoʻohui i kēia mana kō-ʻole me kāu waiu waiu ʻono punahele e uku ai.
Amazon/Background: amguy/Getty Images6. ʻAnakala Sam Original Wheat Berry Flakes
Ma ke kīʻaha: 220 kaloli, 6g momona, 43g mau kalapona, 8g protein, 10g fiber, 0g kō.
ʻAʻole, ʻaʻole kēia he cereal hua—ʻo ka hua palaoa he ʻano palaoa holoʻokoʻa. (Eʻoluʻolu e gussy iā lākou me nā hua hou, akā naʻe.) ʻAʻole GMO kēia koho olakino olakino, vegan a hoʻopaʻa i ka 93 pakeneka o kāu omega-3 i kēlā me kēia lā i kēlā me kēia lawelawe.
i ka wā e hoʻohana ai i ka wai rose
Amazon/Background: amguy/Getty Images7. Cascadian Farm Organic Hearty Fiber kakahiaka
No ka lawelawe kīʻaha 1: 220 calories, 3½ momona, 51g mau kalapona, 6g protein, 10g fiber, 10g kō
ʻO nā ʻōpala palaoa holoʻokoʻa + pūʻulu granola + nā lālā bran = kahi ʻaina kakahiaka maikaʻi maikaʻi e hoʻopiha iā ʻoe a hiki i ka ʻaina awakea.
Amazon/Background: amguy/Getty Images8. Nature's Path Smart Bran
Ma ke kīʻaha: 110 kaloli, 1g momona, 32g mau kalapona, 4g protein, 17g fiber, 8g kō.
He liʻiliʻi nā mea nui i ka cereal e like me ka crunch. ʻO ka mea pōmaikaʻi, hana ʻia ka palapala palaoa organik, ka oat bran a me ka husk hua psyllium no ka cereal addictively crisp i hiki ke hoʻopaʻa iā ia iho i ka waiū.
Amazon/Background: amguy/Getty Images9. Poop Like a Champion High Fiber Cereal
No ka ½-puʻu lawelawe: 160 kalola, 1½g momona, 34g mau kalapona, 2g protein, 22g fiber, 2g kō.
ʻO ka inoa ke ʻōlelo nei i nā mea a pau. Me kēlā fiber hiki ke hoʻoheheʻe ʻia, hoʻokahi kīʻaha e hoʻomaʻemaʻe i kou kolone e like me ka leʻaleʻa. A loaʻa iā ia nā pōmaikaʻi: Hoʻomoʻa nā kolonā maʻemaʻe i nā meaʻai hou aʻe, hoʻomaʻemaʻe maikaʻi iā ʻoe, hoʻoulu i ka neʻe ʻana o ka ʻōpū maʻamau a mālama i kāu hana digestive A1.
Amazon/Background: amguy/Getty Images10. ʻO Julian Bakery Pulu Pulu Pulu Pulu ʻO ProGranola
ʻO ka lawelawe kīʻaha: 110 calories, 6g momona, 16g carbs, 12g protein, 14g fiber, 1g sugar
Inā he leʻaleʻa, ʻono ʻono wale ke ala āu e ʻai ai i ka cereal olakino, ua uhi ʻo Julian Bakery iā ʻoe. ʻO nā ʻano ʻē aʻe he kokoleka, vanilla cinnamon a me espresso.
ʻAi ʻAi ʻAʻole Koʻa a i ʻole nā Kopa Haʻahaʻa
Puna Maikaʻi/Kumu: amguy/Getty Images11. Puna Manao
No 1 kīʻaha kīʻaha: 140-170 calories, 7-9g momona, 10-15g kaʻa, 13g protein, 1-2g fiber, 0g sugar
Makemake ʻoe i kāu mau punahele kamaliʻi? Mai nānā hou aku ma mua o kēia brand nostalgia-fueled. ʻAʻole wale i loaʻa i nā cereals Magic Spoon he 13 a i ka 14 grams o ka protein, 4 net carbs a ʻaʻohe gluten a i ʻole nā palapala no kēlā me kēia lawelawe, akā ʻaʻole ko lākou kō (ʻo ia hoʻi nā ʻono huaʻai a me ka koko).
Katie Burton12. Nā palena ʻole
No 1 kīʻaha kīʻaha: 120-160 calories, 2½-3g momona, 22-29g kaʻa, 2-3g protein, 3-5g fiber, 2-4g sugar
He aha ka vegan, gluten-free, organic a me ka ʻono a pau? E hālāwai me kēia mau ʻano cereals e kaena nei ma waena o 3 a 5 kalama o ka fiber, 2 a 3 kalama o ka protein a me 2 a 4 kalama o ke kō no ka lawelawe ʻana. ʻOi aku ka maikaʻi, loaʻa iā lākou nā meaʻai kūikawā i manaʻo ʻia e hoʻoikaika a hoʻomaha paha i kou ʻano (e like me ke kofe caffeinated a me ka ʻoluʻolu ashwagandha ).
pehea e wehe ai i ka lauoho keʻokeʻo
Amazon/Background: amguy/Getty Images13. ʻEkolu Manaʻo i ka palaoa ʻaʻole ka palaoa
No ka ¾-ʻaha kīʻaha: 110 calories, 2g momona, 15g carbs, 8g protein, 3g fiber, 0g sugar
Mahalo i kāna papa inoa meaʻai maikaʻi (chickpeas! pea protein! tapioca! paʻakai!), ʻo kēia koho he vegan, keto, Paleo, low-carb a me ka gluten-free. Hoʻonanea ka hua mōneka me ka hoʻonui ʻole i ke kō.
Amazon/Background: amguy/Getty Images14. ʻO Barbara's Shredded Wheat Big Biscuit Cereal
No ka lawelawe ʻana i ʻelua mau biscuit: 140 kaloli, 1g momona, 32g mau kalapona, 4g protein, 5g fiber, 0g kō.
Ma mua o ke ana ʻana i ke kīʻaha kīʻaha i kēlā me kēia kakahiaka, e kōkua iā ʻoe iho i ʻelua mau kuki palaoa i ʻoki ʻia i ka jumbo e mau ana ma lalo o ka cereal a i ʻole ka yogurt. He 100-pakeneka ka palaoa piha, vegan a me ke kō-ʻole.
Amazon/Background: amguy/Getty Images15. Catalina Crunch Cinnamon Toast Cereal
No ka ½-ʻaha kīʻaha: 110 calories, 5g momona, 14g carbs, 11g protein, 9g fiber, 0g sugar
Aka he kuʻikahi maikaʻi ma waena o kāu cereal sugary punahele a me kāu mau pahuhopu meaʻai. Hoʻopili ʻia kēia helu keto-friendly e mālama iā ʻoe i ka māʻona ma waena o nā meaʻai ma waena o kāna protein a me ka fiber content. ʻO ka hua Monk e hoʻokō i ka hana kilokilo.
Amazon/Background: amguy/Getty Images16. Alpen No Sugar Added Muesli
No ka 2/3-kiaha lawelawe: 210 calories, 3½ momona, 43g kaʻa, 8g protein, 7g fiber, 6g kō
ʻO kēia ʻano muesli ʻo Swiss kahi hui kahiko o nā kīʻaha, nā hua (ʻo ia ke kumu o ke kō maoli) a me nā nati. E ʻeli i loko o nā ʻāpana oat piha i ʻōwili ʻia me nā huawaina, nā hazelnut i kālua ʻia a me nā ʻalemona i ʻoki ʻia.
Nā Meaʻai ʻEdena/Keʻena: amguy/Getty Images17. Eden Foods Organic Brown Rice Flakes
No ka ½-kiaha lawelawe: 180 calories, 1½ momona, 40g carbs, 3g protein, 1g fiber, 0g sugar
Hoʻomaka ia me ka laiki kalaiki pōkole ʻo Kaleponi, kahi i kālua ʻia a ʻōwili ʻia i loko o nā flakes. ʻO ka bonus, hiki iā ʻoe ke lawelawe i kēia helu niacin- a me ka manganese i ka wela a i ʻole ke anu.
Amazon/Background: amguy/Getty Images18. ʻO nā wili pana pua
No 1 kīʻaha kīʻaha: 60 kaloli, ½g momona, 11g kaʻa, 2g protein, 1g fiber, 0g kō.
Ua maʻi i ka quinoa? Pono ʻoe i kēia palaoa kahiko i kou ola. Hāʻawi kēia ʻano puffed i ka protein piha i kēlā me kēia lawelawe ʻana, a hiki i kēlā me kēia mea ke ʻeli i loko no ka mea he sodium-, cholesterol-, sugar- a me ka paʻakai ʻole.
Amazon/Background: amguy/Getty Images19. HighKey Honey Nut Protein Cereal
No ka ½-ʻaha kīʻaha: 80 kalola, 4½g momona, 12g mau kalapona, 10g protein, 3g fiber, 0g kō.
Me kēia ʻaina kakahiaka maikaʻi keto, hiki iā ʻoe ke loaʻa i kāu Honey Nut Cheerios a ʻai pū kekahi, me ke kō. ʻO ka mea mua ma ka lepili he waiu protein isolate, kahi (me nā ʻalemona) kōkua i ka hoʻopiha piha ʻana i ka cereal.
Amazon/Background: amguy/Getty Images20. ʻAi no ke ola ʻo Ezekiela 4: 9
Ma ke kīʻaha: 190 calories, 1g momona, 40g carbs, 8g protein, 6g fiber, 0g sugar
ʻAʻohe palaoa ma ʻaneʻi, e nā kānaka. Ezekiel 4:9 Ua hana ʻia nā cereals mai loko mai o nā kīʻaha ola, nā legumes a me nā ʻanoʻano. Hoʻokuʻu ke kaʻina o ka ulu ʻana i nā meaʻai a pau, ʻoiai ʻo ka lohi-baking e kōkua pū i ka cereal e mālama i kona fiber a me ka bran.
Palapaʻa ʻAʻole Gluten
gr8nola21. gr8nola
No ka mea ⅓ - kīʻaha kīʻaha: 130 calories, 6g momona, 17g carbs, 3g protein, 2g fiber, 5g sugar
Aloha, superfoods. ʻOiai ʻo ka nui o nā granola i loaʻa i ke kō a me nā momona momona, ʻokoʻa loa ka gr8nola. Me 6 wale nō ka momona o ka momona a me 5 grams o ke kō no ka lawelawe ʻana, ʻo kēia soy-, dairy- a gluten-free brand e mālama iā ʻoe i piha a māʻona ma mua o ka waiho ʻana iā ʻoe i ka pōloli a me ka makemake i nā pancakes. (P.S., ʻo ka hapa nui o nā mea ʻono he vegan, hoʻemi ʻia kekahi me ka meli.)
Maʻemaʻe ʻo Elizabeth22. Ma'ema'e Elizabeth Coconut Cashew Grain-Free Granola
No ka mea ⅓ - kīʻaha kīʻaha: 170 calories, 13g momona, 10g carbs, 4g protein, 2g fiber, 5g sugar
Ma ka ʻōlelo ʻana i ka granola momona ʻaʻole hiki iā mākou ke lawa, hui Maʻemaʻe ʻo Elizabeth . He nui nā granola i ka brand e makaʻala (mai keto a Paleo a hiki i ka palaoa ʻole), akā ʻaʻole GMO lākou āpau a hana ʻia me nā mea kūlohelohe maikaʻi.
Amazon/Background: amguy/Getty Images23. ʻOhi Kahiko Quinoa Flakes
No ka mea ⅓ - kīʻaha kīʻaha: 150 calories, 2g momona, 26g carbs, 6g protein, 3g fiber, 5g sugar
ʻAʻohe mea ma ʻaneʻi akā ʻo nā quinoa keʻokeʻo organik. Ua manaʻo ʻia lākou he ʻano oatmeal waiwai nui i ka protein. ʻO ka mea wale nō e hoʻolapalapa i nā ʻōpala no 90 kekona a hiki i ka mānoanoa o ka cereal.
Amazon/Background: amguy/Getty Images24. ʻO Bob's Red Mill Gluten-Free Tropical Muesli
Ma ke kīʻaha: 120 calories, 4½g momona, 18g carbs, 3g protein, 3g fiber, 4g sugar
ʻO ʻoe wale nō * manaʻo * ʻo nā cereals ʻaʻohe gluten he ʻoluʻolu. ʻO kēia koho, piha me ka mango, nā ʻili niu a me nā nati macadamia, he hōʻike ia he hiki ke hoʻohauʻoli loa. Hana pū ʻo Bob i ka muesli i hoʻokumu ʻia i ka palaoa, akā hana ʻia kēia me ka oats a me ka sorghum.
Amazon/Background: amguy/Getty Images25. Bear Hule Cacao a me Cashew Butter Granola
No ka ¼-ʻaha kīʻaha ʻai meaʻai: 130 calories, 6g momona, 18g carbs, 3g protein, 2g fiber, 6g sugar
Loaʻa ka ʻoʻa palaoa holoʻokoʻa me ka semisweet Fair Trade kokoleka, nā ʻōpala laiki, ka pepitas a me ka pata cashew. ʻAʻole wale ka ʻono ʻono, ʻo kēlā me kēia lawelawe 54-gram he 23 grams o nā kīʻaha piha.
Amazon/Background: amguy/Getty Images26. Aloha Ulu Mana O's
No ka ¼-ʻaha kīʻaha: 130 calories, 1g momona, 28g carbs, 6g protein, 5g fiber, 1g sugar
He aha ka mea huna o kēia mau mea momona momona, e nīnau ʻoe? ʻO kahi hui pūlima o ka navy, lentil a me ka garbanzo beans. ʻOi aku ka maikaʻi, ʻaʻole lākou GMO a ʻaʻohe kō i hoʻohui ʻia.
Amazon/Background: amguy/Getty Images27. ʻO Annie's Organic Cocoa Bunnies
No ka ¾-kiaha lawelawe: 110 calories, 1½ momona, 22g carbs, 2g protein, 2g fiber, 8g sugar
ʻOiaʻiʻo: ʻAʻole ʻoe i ʻelemakule loa no ka cereal-like-bunny, ʻoiai inā ʻono ia e like me ke kokoleka. ʻAʻole pilikia ʻo Gluten, no ka mea, hana ʻia me ka ʻai palaoa piha, ka palaoa palaoa a me ka palaoa raiki ma kahi o ka palaoa.
Amazon/Background: amguy/Getty Images28. ʻO Erin Baker's Homestyle Granola
No ka ½-ʻaha kīʻaha: 280 calories, 14g momona, 34g carbs, 7g protein, 5g fiber, 9g sugar
Aia kēia koho ma ka hopena kiʻekiʻe e pili ana i nā calorie, ka momona a me ke kō i hoʻohālikelike ʻia me nā mea ʻē aʻe ma kēia papa inoa. Akā, e hoʻomanaʻo i ka ʻaina kakahiaka wale nō ekahi ʻai—ʻoi aku ka maikaʻi o ka ʻai ʻana me ia i ke kakahiaka a ʻai pono i ke koena o ka lā.
papaʻai maʻalahi no ka poho kaumaha
ʻO ka mākeke holomua / ka hope: amguy / Getty Images29. Hoʻokahi Degere Puka Oat O
No ka ¾-ʻaha kīʻaha: 110 kalola, 1½g momona, 19g mau kalapona, 4g protein, 3g fiber, 2g kō.
He mea kūlohelohe, vegan, mahiʻai hoʻomau a haʻahaʻa i ke kō a me ka sodium. ʻAʻole ʻia ka palaoa i ka palaoa, i hana ʻia me nā ʻoʻa palaoa piha, nā garbanzos ulu ʻia a me ka starch tapioka.
ʻO ka mākeke holomua / ka hope: amguy / Getty Images30. Paleonola Grain-Free Original Granola
No ka ¼-ʻaha kīʻaha: 146 kaloli, 11½g momona, 10g mau kalapona, 3.4g protein, 2.3g fiber, 6.7g kō.
Hana ʻia kēia koho gluten-free, non-GMO me nā mea āpau akā ʻo ka paila kīhini. Ke kamaʻilio nei mākou i nā ʻalemona, nā pekani, nā ʻanoʻano paukena, nā ʻalika maloʻo, nā walnuts, nā hua sunflower, nā niu ʻoki ʻia a me nā mea hou aku.
RELATED: ʻO ka 10 ʻOi aku ka maikaʻi o ke ola kino pīkī hua, e like me ka Nutritionist
