Key takeaways:
Fortified cereal has vitamins and minerals added by the manufacturer during production.
Not all fortified cereals are healthy. Manufacturers often fortify cereals that are ultra-processed.
Fortified cereals can still be part of a balanced diet. Aim for options that are high in fiber, but low in added sugar and other food additives.
Strolling the breakfast cereal aisle at the grocery store can be an overwhelming experience. The options can seem endless, and food brands make all kinds of health claims on cereal boxes.
You’ve likely seen the term “fortified.” But what is fortified cereal, exactly? Let’s take a look at what fortified cereals are, and what they can — and cannot — do for your health.
What is fortified cereal?
Fortified cereal is cereal that has nutrients added to it during manufacturing.
According to the USDA, manufacturers may add one or more nutrients — like vitamins, minerals, or protein — to a food that wouldn’t otherwise contain it (or would have had lower amounts).
Note that this is different from enrichment, which is when food brands add back in nutrients that were lost during processing. But enrichment and fortification are both ways that brands try to make products healthier.
Which nutrients are added to cereals?
Nutrients that are often added to cereals include:
B vitamins (including folic acid, thiamin, and vitamin B12), which help turn the food you eat into energy
Iron, which is needed to make red blood cells that carry oxygen throughout your body
Calcium, to help strengthen bones and teeth
Vitamins A, C, and E, all powerful antioxidants that help prevent cell damage that can contribute to many chronic conditions
Vitamin D, for bone health and a strong immune system
What types of cereal are fortified?
Boxed, ready-to-eat breakfast cereals are the most common type to be fortified. But hot cereals like oatmeal can be fortified, too.
You can tell whether a cereal is fortified by looking at its ingredient list. Nutrients added during processing are named at the end of the list. But when a cereal naturally contains a vitamin or mineral, it isn’t included in the ingredients list. Instead, it may be listed in the nutrition facts panel.
Are fortified cereals healthy?
A cereal isn’t healthy just because it’s fortified. And in fact, many fortified cereals wouldn’t be considered healthy.
Tips for choosing the most nutritious cereal: A dietitian shares what to look for — and what to avoid — when picking a breakfast cereal.
Can a high-protein breakfast help with weight loss? A high-protein breakfast can help with weight loss by making you feel full longer. These ideas can get you started.
High-fiber breakfast ideas: Eating a high-fiber breakfast can support your gut health, blood sugar levels, and weight. Oatmeal, avocado toast, and smoothies are just a few examples.
On the one hand, fortified cereals have added nutrients that are good for your health. But the cereals that manufacturers choose to fortify are often highly processed ones.
The advantages of fortified cereals include:
Helping to prevent nutrient deficiencies: Fortified cereals provide important vitamins and nutrients. This can be particularly helpful to people who are at risk of deficiencies. Examples include children, people who are pregnant, and those who aren’t able to get enough nutrients from their diet.
Providing convenient nutrition: Cereal is shelf-stable and ready-to-eat. This makes it an easy way to get essential nutrients without preparing a meal.
Cost: Breakfast cereals are less expensive than dietary supplements. This can make them a more affordable way to get needed nutrients.
What are the downsides to fortified cereals?
As mentioned above, some fortified cereals are heavily processed foods — which is why they get fortified in the first place. So, despite their beneficial added nutrients, fortified cereals can come with downsides.
Low in fiber
Many fortified cereals are made with refined grains, not whole grains. Because of this, they’re low in fiber, often with less than 3 g per serving.
You might wonder why manufacturers don’t just fortify cereals with fiber. Occasionally they do. But it’s not common practice. Most of the time, brands fortify cereals with micronutrients (vitamins and minerals), not macronutrients like fiber.
Fiber is important for digestive and overall health. And getting enough of it — including at breakfast — has benefits for your blood sugar, heart, and weight.
A good goal is to aim for 7 g to 10 g of fiber at breakfast. This amount can help you reach the FDA’s recommended daily goal of 28 g.
High in sugar
Many fortified cereals are high in added sugar.
According to the Dietary Guidelines for Americans, breakfast cereals are a top source of added sugar in the U.S. Many cereals have 10 g to 14 g of added sugar per serving. For context, the American Heart Association (AHA) recommends that women limit daily added sugar intake to 25 g (for men, the limit is 36 g). A suggested guideline is to choose cereals that contain 6 g or less of added sugar per serving.
Having a diet high in sugar doesn’t just add calories. It also increases your risk of developing chronic conditions like Type 2 diabetes, heart disease, and obesity.
Highly processed
Many breakfast cereals are considered ultra-processed foods. Ultra-processed foods don’t just have high amounts of sugar and calories. Many also contain unhealthy fats and food additives such as thickeners, preservatives, and artificial colors and/or flavors.
Diets high in ultra-processed foods may increase your risk of many conditions including cancer and heart disease. They may also negatively impact your gut and contribute to obesity.
Should you buy fortified breakfast cereals?
Even though fortified cereals have potential downsides, you don’t need to avoid them completely. After all, they provide important nutrients.
Still, it’s best to try to emphasize whole (minimally processed) foods when you can. Whole foods are naturally more nutrient-dense.
If you do buy fortified cereal, read the nutrition label so you can try to choose options that are higher in fiber and low in added sugar.
Other food additives to try to limit or avoid include:
Dyes, like Red Dye No. 40 and Yellow Dye No. 6
Artificial sweeteners like sucralose
Preservatives, like butylated hydroxyanisole (BHA), which is associated with health risks
Frequently asked questions
Some oatmeal is fortified and some isn’t. It depends on the type. Rolled and steel-cut oats aren’t likely to be fortified since they’re a whole, minimally processed food. But a more processed oatmeal like instant oats may be fortified with extra vitamins and/or minerals.
There’s not one specific cereal that’s considered the healthiest. It really depends on your dietary goals. But the healthiest cereals all have a few things in common. They’re made with whole grains (as opposed to refined grains). They’re also low in sugar but high in fiber. And they’re free of food additives like artificial colors or flavors. If a cereal contains protein, even better.
Cereals that have protein can be good for older adults. That’s because older adults need more protein than younger adults. High-fiber cereals are also a good choice, since getting enough fiber benefits heart health, blood sugar, and blood pressure. Fiber also helps prevent constipation — another common issue for older adults.
One main reason breakfast cereals are fortified with folic acid is to help prevent neural tube defects. These are birth defects that affect the spine and/or brain. Getting enough folic acid in early pregnancy can reduce the risk of neural tube defects in developing fetuses. In fact, ever since cereals and other foods started being fortified with folic acid, neural tube defects like spina bifida have decreased globally.
Some oatmeal is fortified and some isn’t. It depends on the type. Rolled and steel-cut oats aren’t likely to be fortified since they’re a whole, minimally processed food. But a more processed oatmeal like instant oats may be fortified with extra vitamins and/or minerals.
There’s not one specific cereal that’s considered the healthiest. It really depends on your dietary goals. But the healthiest cereals all have a few things in common. They’re made with whole grains (as opposed to refined grains). They’re also low in sugar but high in fiber. And they’re free of food additives like artificial colors or flavors. If a cereal contains protein, even better.
Cereals that have protein can be good for older adults. That’s because older adults need more protein than younger adults. High-fiber cereals are also a good choice, since getting enough fiber benefits heart health, blood sugar, and blood pressure. Fiber also helps prevent constipation — another common issue for older adults.
One main reason breakfast cereals are fortified with folic acid is to help prevent neural tube defects. These are birth defects that affect the spine and/or brain. Getting enough folic acid in early pregnancy can reduce the risk of neural tube defects in developing fetuses. In fact, ever since cereals and other foods started being fortified with folic acid, neural tube defects like spina bifida have decreased globally.
The bottom line
Manufacturers fortify cereals to add vitamins and/or minerals. But a cereal isn’t better for you just because it’s fortified. Many fortified cereals are ultra-processed foods that are high in added sugar, calories, and additives. But you don’t need to avoid fortified cereals entirely. Just try to choose options low in sugar and high in fiber. Most of the time, the most nutritious options are whole-grain cereals that are naturally nutrient-rich.
Why trust our experts?
References
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