Kids’ Breakfast Cereals Pack More Fat, Sodium, and Sugar Than a Decade Ago

A decade-long study reveals an alarming decline in the nutritional quality of children’s cereals.

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New research reveals a significant decline in the nutritional quality of children’s breakfast cereals over the past 13 years. Recently introduced products now contain one-third more fat and sodium.

Children’s cereals also contain high levels of added sugar, with a single serving exceeding 45 percent of the American Heart Association’s daily recommended limit for children. The researchers noted that these trends “prioritize taste over nutritional quality” and could contribute to childhood obesity and long-term cardiovascular health risks.

The Numbers Behind the Decline

The research letter recently published in JAMA Network Open analyzed 1,200 new children’s cereal products introduced between 2010 and 2023. Researchers found that fat content per serving increased from 1.13 grams in 2010 to 1.51 grams in 2023—a 33.6 percent jump. Sodium levels climbed from 156 milligrams to 206 milligrams per serving, representing a 32.1 percent increase.

The amount of sugar in these cereals grew somewhat less, increasing by 10.9 percent—from 10.28 grams to 11.40 grams per serving.

Sodium and fat content showed the most pronounced increases during the study, while the increase in sugar was less significant.

Meanwhile, protein content dropped from 1.97 grams in 2010 to 1.69 grams in 2023, while dietary fiber declined from 3.82 grams in 2021 to 2.94 grams in 2023.

“These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks,” the authors wrote.

The researchers noted that most new cereal products involved packaging changes or reformulations rather than entirely new products, suggesting that manufacturers are tweaking existing offerings to be less nutritious.

Setting Kids Up for Failure

The implications extend beyond individual servings. Breakfast sets the “metabolic tone” for the entire day, said Carrie Lupoli, a nutritionist, behavior specialist, and founder of Disruptive Nutrition. She was not involved in the study.

“When kids start off with a bowl of sugary cereal, it often leads to blood sugar spikes followed by crashes, so they are tired, cranky, and hungry an hour later,” Lupoli told The Epoch Times.

Exposure to online content promoting high-sugar breakfast cereals also plays a role in what children ask parents to buy, exacerbating the problem, said Sotiria Everett, registered dietitian and clinical assistant professor at Stony Brook University in New York state.

However, Everett emphasized that parents retain ultimate control.

“We think about and make food decisions multiple times a day,” she said. “And as a parent, you’re making that decision for yourself and others.”

Better Breakfast Alternatives

Lupoli teaches families to build breakfast with a balance of protein, fat, and carbohydrates (PFC).

She emphasized that the approach is simple and easy to follow.

Quick PFC-balanced options she recommends include an egg sandwich on whole-grain bread with avocado or cottage cheese with banana slices and chia seeds.

“For a make-ahead option, try leftover chicken or turkey sausage with roasted sweet potatoes and a few cheese cubes,” Lupoli said.

Everett recommended a nutrient-dense breakfast that provides children with protein and what she called a “forgotten nutrient”—calcium.

She said yogurt—especially Greek yogurt—is a nutritious alternative to sugary cereals, offering calcium and protein that can support children’s health.

While this research focused on newly released cereals and does not represent the entire cereal market, researchers highlighted the need for giving greater attention to children’s nutritional needs in processed foods. They also called for greater public health efforts to address these trends and promote healthier options for children’s breakfasts.