Skip to content

The 41 Worst Supermarket Breakfast Foods in America

Remember how awesome it was to eat all the marshmallows from your Lucky Charms, then battle with Mom over whether or not you had to finish the actual cereal parts? Thanks in part to Kylie Jenner, the argument might be over: Lucky Charms is releasing a limited-edition, marshmallow-only box in response to consumer requests driven by Jenner and her 18.1 million Instagram followers.

Back in February Jenner posted a pic of a bowl of the cereal with all the actual cereal parts picked out, and in response, the folks at General Mills sent her a special marshmallows-only box—which of course resulted in yet another post. And now, if you can't have Kylie's glamorous looks, vast wealth, or prodigious fame, now at least you can have her cereal. (The catch: You have to win one of the 10 limited-edition boxes by posting a photo of yourself with your own, hand-designed box of Lucky Charms.)

woman shopping list

But while they may be just as magically delicious today as they were when we were kids, don't think these treats will help you gain Kylie's figure–or her sparkling teeth. While a ¾ cup serving of Lucky Charms has 110 calories and 10 grams of sugar, Eat This, Not That! estimates that the same serving of marshmallow-only Charms would pack a similar number of calories, but more than 22 grams of sugar. That's like eating 10 Jolly Ranchers for breakfast!

But a regular cup of Lucky Charms also has more than 2 grams of fiber, which helps slow the digestion of all that sweetness. Take out the cereal, and you have a breakfast that's like a cannonball of sugar straight to your system. Bottom line? If you're after me marshmallow-only Lucky Charms, you're welcome to them.

And before you set yourself up for mid-day munchies and an afternoon sugar crash, take a moment to read this list of the 41 Worst Supermarket Breakfast Foods!


Kashi Strawberry Fields
(1 cup) 200 calories, 0 g fat, 190 mg sodium, 3 g fiber, 11 g sugars

This is one of Kashi's biggest flops. Strawberry Fields features white rice instead of the 7 Whole Grain blend found in many of its cereals.

Post Honey Bunches of Oats with Real Strawberries
(1 cup) 160 calories, 2 g fat (0 g saturated), 167 mg sodium, 3 g fiber, 11 g sugars

This bowl and spoon treat is far too heavy on the carbs to be considered a smart pick.

General Mills Apple Cinnamon Cheerios
(1 cup) 160 calories, 2 g fat (0 g saturated), 153 mg sodium, 2.6 g fiber, 13 g sugars

Though its packaging is free of a cartoon character, this fiber-void disaster is worse than most junk cereals. To continue losing weight, stick with one of these 11 Best Breakfast Cereals to Eat for Weight Loss.

General Mills Reese's Puffs
(1 cup) 160 calories, 4 g fat (0.6 g saturated), 213 mg sodium, 2.5 g fiber, 13.5 g sugars

High in fat and low in fiber, Oxford researchers rated this the least healthy cereal in the supermarket.

Post Cocoa Pebbles
(1 cup) 160 calories, 1.3 g fat (1.3 g saturated), 227 mg sodium, 0 g fiber, 13 g sugars

Not just devoid of fiber, but also soaked with dangerous hydrogenated oils.

Kellogg's Honey Smacks
(1 cup) 133 calories, 0.7 g fat (0 g saturated), 53 mg sodium 1.6 g fiber, 20 g sugars

This is among the most sugar loaded boxes in the cereal aisle.

Quaker Life
(1 cup) 160 calories, 2 g fat (0 g saturated), 213 mg sodium, 2.5 g fiber, 8 g sugars

Life isn't the worst cereal on the shelf, but it does pack in more than three times as much sugar as fiber.

General Mills Cinnamon Chex
(1 cup) 160 calories, 2.6 g fat (0 g saturated), 240 mg sodium, 1.3 g fiber, 11 g sugars

This cereal delivers more than 130 calories of pure carbohydrates. Keep it out of your cart and pick up some of these 8 Best Instant Oatmeals for Weight Loss instead.


Kellogg's Smart Start Strong Heart Original Antioxidants
(1 cup) 190 calories, 1 g fat (0 g saturated), 200 mg sodium, 3 g fiber, 14 g sugars

What's so smart about a high-sugar, low-fiber cereal? We still don't know. If you want to lose your spare tire ditch this cereal and quit these 40 Bad Habits that Give You Belly Fat.

Health Valley Organic Oat Bran Flakes
(1 cup) 190 calories, 1.5 g fat (0.5 g saturated), 190 mg sodium, 4 g fiber, 11 g sugars

Sugar outnumbers fiber nearly three to one which practically guarantees you'll be hungry just an hour after you finish your meal.

Bear Naked Go Bananas…Go Nuts Granola
(½ cup) 280 calories, 14 g fat (4 g saturated fat), 10 mg sodium, 4 g fiber, 10 g sugar

Granola may be the most overrated breakfast food of all time. What do you think is holding all those banana-y clumps together? Sugar and oil. And 4 grams of fiber just isn't enough to save this bowl.

Quaker Real Medleys Apple Walnut Oatmeal
(1 container) 290 calories, 8 g fat (1 g saturated), 270 mg sodium, 5 g fiber, 22 g sugars

A full 30 percent of these calories come from sugar. Instead of making this your go-to, reach for some of these 42 Best Breakfast Foods for Weight Loss.

Kellogg's Cracklin' Oat Bran
(1 cup) 267 calories, 9 g fat (4 g saturated), 180 mg sodium, 8 g fiber, 19 g sugars

Nearly 20 g of sugar alone make this cereal less than wholesome, but Cracklin' Oat Bran also comes with a massive glut of palm oil that loads this box with fat.

Quaker Natural Granola Oats, Honey & Almonds
(1 cup) 400 calories, 12 g fat (1 g saturated), 50 mg sodium, 10 g fiber, 20 g sugars

Rumors of granola's healthfulness have been vastly overstated. You'd be wise to keep it far away from your breakfast bowl.

Quaker Cinnamon Oatmeal Squares with Cinnamon
(1 cup) 210 calories, 2.5 g fat (0.5 g saturated), 190 mg sodium, 5 g fiber, 9 g sugars

This "healthy" cereal is overloaded with sugar and cheap refined carbs like maltodextrin.


Thomas' Plain Mini Bagels
(1 bagel, 43 g) 120 calories, 1 g fat (0 g saturated), 210 mg sodium, 24 g carbohydrates, <1 g fiber

Once your palate is accustomed to whole grains, flavorless, nutritionless lumps of refined carbs like this will taste boring.

Pepperidge Farm Bagels Cinnamon Raisin
(1 bagel, 99 g) 270 calories, 1 g fat (0 g saturated), 290 mg sodium, 57 g carbohydrates, 3 g fiber

With so many calories and so little fiber, this bagel belongs on a dessert menu, not a breakfast table. Our suggestion? Keep away. And for more weight loss tips be sure to check out The 25 Best Nutrition Tips Ever!

Food for Life Gluten-Free Multi-Seed Rice Bread
(1 slice, 50g) 120 calories, 1 g fat (0 g saturated), 170 mg sodium, 26 g carbohydrates, 1g fiber

What this rice-and tapioca concoction cuts in gluten it doesn't make up for in whole grains, landing it a spot on our "Not That!" list.

Arnold Health Nut
(1 slice, 43 g) 120 calories 2 g fat (0 g saturated), 150 mg sodium, 21 g carbohydrates 2 g fiber, 5 g protein

The second, third, and fourth ingredients are enriched flour, water, and sugar, leading to plenty of calories and only a modest amount of belly-filling fiber.

Arnold Country Oat Bran
(1 slice, 43 g) 110 calories, 1.5 g fat (0 g saturated), 150 mg sodium, 20 g carbohydrates 1 g fiber 4 g protein

Oat bran comes fourth on the ingredients list after refined flour, water, and sugar.


Yoplait Lactose-Free Strawberry
(1 container, 6 oz) 170 calories, 1.5 g fat, (1 g saturated), 26 g sugars, 5 g protein

Sure, it's lactose-free, but it's also a sugary, low-protein mess. To work more protein into your morning meal, whip up one of these 10 Protein Shake Recipes for Weight Loss.

Yoplait Whips! Chocolate Mousse Style
(1 container, 4 oz) 160 calories, 4 g fat (2.5 g saturated), 0 g fiber, 22 g sugars, 5 g protein

You'd be better off eating a small scoop of Breyers ice cream than sinking your spoon into this deceiving "health" food.

Wallaby Organic Whole Milk Greek Yogurt Vanilla Bean
(1 cup) 250 calories, 8 g fat (5 g saturated) 0 g fiber, 27 g sugars, 15 g protein

Organic dairy is worth celebrating, but don't bend your nutritional standards to get it. When a yogurt serves up more sugar than protein it's a sure sign it should be put back on the shelf. A good number of these 9 Best Yogurts for Weight Loss fit the bill.

Dannon Fruit on the Bottom Cherry
(1 container, 6 oz) 150 calories, 1.5 g fat (1 g saturated), 0 g fiber, 24 g sugars, 6 g protein

In this instance, "Fruit on the Bottom" means a few cherries muddled with sugar.

Naked Protein Juice Smoothie Banana Chocolate
(15.2 fl. oz bottle) 475 calories, 2.85 g fat, 0.95 g saturated fat, 78 g carbs, 1.9 g fiber, 64.6 g sugar, 30.4 g protein

With a whopping 30 grams of protein, this is one of the most protein-rich smoothies on the market — too bad it's also one of the most caloric. And since the majority of the bottle is filled with grape juice instead of whole fruit, there's little fiber to offset the massive sugar surge. This almost guarantees you'll be starving soon after you finish off your breakfast—despite all of the calories.

Fage Total 0% with Honey
(1 container, 5.3 oz) 170 calories, 0 g fat, 0 g fiber, 29 g sugars, 13 g protein

Honey may be better for you than sugar, but it's not so good that you should eat it by the cupful.

Yoplait Original Peaches 'n Cream Whips!
(1 container, 6 oz) 140 calories, 2.5 g fat (2 g saturated), 0 g fiber, 21 g sugars, 5 g protein

Yoplait commits the cardinal sin of fruit-flavored yogurts by candying these peaches with as much sugar than you'd find in a two-pack of Reese's Peanut Butter Cups. The only yogurts worth eating are those that are unflavored or that can claim to have more fruit than sugar.

Dannon DanActive Strawberry + Blueberry
(3.1 fl. oz bottle) 70 calories, 1 g fat (0 g saturated), 0 g fiber, 13 g sugar, 3 g protein

Get this: Ounce for ounce this "health" drink has more calories than a Mountain Dew! It gets worse: Though it says "Strawberry + Blueberry" on the label, this bottle doesn't contain any actual fruit. In fact, the only type of produce inside this bottle are black carrots, which are only used for coloring. If the ingredients of any beverage you pick up sound more like a science experiment than a meal, it's a clear sign you should leave it on the shelf.


Sargento Off the Block 4 Cheese Mexican
(¼ cup, 28 g) 110 calories, 9 g fat (4.5 g saturated), 170 mg sodium, 6 g protein

The number of fat calories can vary widely in seemingly similar cheese blends. There are better options for your weight loss omelet on supermarket shelves.

Oscar Mayer Turkey Bacon**
(2 slices, 30 g) 70 calories, 6 g fat (2 g saturated), 280 mg sodium, 4 g protein*

More sodium than regular pork bacon, and also more than triple the number of ingredients.


Nature's Path Organic Choconut
(1 bar, 35 g) 140 calories, 4.5 g fat (1.5 g saturated), 24 g carbohydrates, 2 g fiber, 11 g sugars, 2 g protein

Sugar, in its various guises, appears five times in this ingredient statement. You'd be better off picking up one of these 8 Best Nutrition Bars for Weight Loss.

Quaker Oatmeal to Go Apples with Cinnamon
(1 bar, 60 g) 220 calories, 4 g fat (1 g saturated), 200 mg sodium, 44 g carbohydrates, 5 g fiber, 22 g sugars, 4 g protein

There's far more sugar, brown sugar, and high-fructose corn syrup than apple.

PowerBar Performance Energy Vanilla Crisp
(1 bar, 57 g) 240 calories, 3.5 g fat (0.5 g saturated), 45 g carbohydrates, 1 g fiber, 26 g sugars, 8 g protein

Four kinds of sugar make this "performance" bar sweeter than a Kit Kat. Eating this is one of the worst ways to kick off your morning.

Odwalla Bar Banana Nut
(1 bar, 56 g) 220 calories, 5 g fat (0.5 g saturated), 39 g carbohydrates, 5 g fiber, 17 g sugars, 4 g protein

Don't be duped by "brown rice syrup," the first ingredient in this bar. It's a euphemism for sugar. Swapping this for a bar with more protein and less sugar is an easy way to shed pounds. And if you're into easy fixes (who isn't?), be sure to check out these 33 Lazy Ways to Flatten Your Belly.

Nature Valley Crunchy Oats 'n Honey
(2 bars, 42 g) 190 calories, 7 g fat (1 g saturated), 29 g carbohydrates, 2 g fiber, 11 g sugars, 3 g protein

This bar has twice as much sugar as it does fiber and protein combined. That makes it a great example of the sort of morning meal addition you want to avoid.


Herdez Salsa Casera Mild
(2 Tbsp, 31 g) 10 calories, 0 g fat, 270 mg sodium

Sure, it elevates the taste of your A.M. eggs, but be on the watch for elevated sodium in salsa. Depending on what else you have on your plate you could easily approach half a day's sodium intake before noon.

Heinz Tomato Ketchup
(1 Tbsp, 17 g) 20 calories, 0 g fat, 160 mg sodium, 4 g sugars

Switch to our go-to Annie's Naturals Organic Ketchup and you earn the benefits of organic tomatoes and eliminate the high-fructose corn syrup in Heinz's.


Pillsbury Apple Toaster Strudel
(1 pastry, 54 g) 180 calories, 7 g fat (3 g saturated), 180 mg sodium, 26 g carbohydrates, 1 g fiber, 2 g protein

This has half the protein and fiber of our "Eat This!" pick Amy's Toaster Pops, making it a definite "Not That!"

Kellogg's Eggo Nutri-Grain Whole Wheat Waffles
(2 waffles, 70 g) 170 calories, 6 g fat (1.5 g saturated), 380 mg sodium, 27 g carbohydrates, 3 g fiber, 4 g protein

There are better fiber-rich waffles to be had. Check out our go-to pick here.

Kellogg's Special K Flatbread Breakfast Sandwich Sausage Egg & Cheese
(1 sandwich, 116 g) 240 calories, 11 g fat (4 g saturated), 820 mg sodium, 20 g carbohydrates, 3 g fiber, 14 g protein

The ingredients list is a novel. You'd be better off making a homemade version.

Kellogg's Eggo Blueberry Waffles
(2 waffles, 70 g) 180 calories, 6 g fat (1.5 g saturated), 370 mg sodium, 29 g carbohydrates, <1 g fiber, 4 g protein

Blueberries are the 11th ingredient on the list. Try Kashi Blueberry Waffles instead. For an added nutrient kick, top them with actual berries, one of these 6 Best Fruits for Fat Loss!

Hot Pockets Sausage, Egg & Cheese
(1 piece, 127 g) 320 calories, 17 g fat (8 g saturated), 410 mg sodium, 35 g carbohydrates, 0 g fiber, 10 g protein

More than 140 of these calories are simple carbohydrates, which is not how you want to start your day


Eat This, Not That!
Inspired by The New York Times best-selling book series, Eat This, Not That! is a brand that's comprised of an award-winning team of journalists and board-certified experts, doctors, nutritionists, chefs, personal trainers, and dietitians who work together to bring you accurate, timely, informative, and actionable content on food, nutrition, dieting, weight loss, health, wellness, and more. Read more about Eat This