The gout foods table for cereals covers key foods in the Breakfast Cereals group from the USDA food database.
Breakfast cereals are something of a minefield for gout sufferers. On one hand, whole grain cereals are good for your general health. On the other hand, many breakfast cereals are fortified with iron and other nutrients. You really do need to take care to read product information labels when buying cereals.
Harvard health guidelines recommend cereals that provide at least 4 grams of fiber and less than 8 grams of sugar per serving. I took the unusual step of highlighting these high value cereals in the list below. Unfortunately, this resulted in highlighting several cereals containing more iron than is suitable for gout sufferers. I have changed the highlighting on those cereals to italics.
This means that there are only two highly recommended cereals for gout sufferers: the top one, Kashi Heart To Heart, and regular oats. That does not mean that you should not eat any other cereals, just be aware of the important factors:
- Read labels each time you buy. Manufacturing methods and ingredients change
- Be personal. If you are anemic, ignore my advice about limiting iron, and consult your doctor
- Check other ingredients. There are other nutrients added to food, usually to help pregnant mothers. Folate (folic acid) is one such ingredient that can cause problems in excess as we get older
- Find balance. If you have a particular favorite that will not cause unsafe excesses, please include it in your gout diet. You can always make adjustments elsewhere to make sure your total daily food intake is good
Gout Foods Table for Cereals
|Long Description||100 Kcal Serve(g)||Vitamin C (mg)||PRAL Score||Iron (mg)||GoutPal Index|
|Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat||28||26||0||2||7.3|
|Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL||31||63||-12||19||6.2|
|GoutPal Imaginary Standard 100 Kcal Serving||100||3||-2||1||1.9|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S COCOA KRISPIES||26||12||0||4||0.3|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S APPLE JACKS||27||14||0||4||0.1|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S FROOT LOOPS||27||14||1||4||0.0|
|Cereals ready-to-eat, POST, FRUITY PEBBLES||25||6||1||2||-0.1|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S Low Fat Granola without Raisins||26||2||2||1||-1.1|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S ALL-BRAN COMPLETE Wheat Flakes||31||63||3||19||-1.1|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S Low Fat Granola with Raisins||26||1||2||1||-1.2|
|Cereals ready-to-eat, granola, homemade||20||0||1||1||-1.4|
|Cereals ready-to-eat, POST, COCOA PEBBLES||25||0||0||2||-1.6|
|Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH||24||4||0||3||-1.9|
|Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX||27||5||-1||4||-1.9|
|Cereals ready-to-eat, KELLOGG’S, SPECIAL K Vanilla Almond||26||19||1||7||-2.0|
|Cereals ready-to-eat, GENERAL MILLS, REESE’S PUFFS||24||5||0||4||-2.3|
|Cereals, oats, regular and quick and instant, not fortified, dry||26||0||3||1||-2.3|
|Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP||26||6||-1||5||-2.5|
|Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS||26||6||0||4||-2.5|
|Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS||27||6||0||4||-2.5|
|Cereals, oats, instant, fortified, with raisins and spice, dry||28||0||0||3||-2.8|
|Cereals, oats, instant, fortified, with cinnamon and spice, dry||27||0||1||2||-3.0|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S SPECIAL K||26||18||3||7||-3.3|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S RICE KRISPIES||26||17||1||8||-3.7|
|Cereals ready-to-eat, GENERAL MILLS, FIBER ONE||50||10||-1||8||-3.8|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S RAISIN BRAN||32||0||0||4||-4.1|
|Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS||26||7||1||6||-4.2|
|Average Breakfast Cereals 100 Kcal Serving||27||7||0||7||-4.7|
|Cereals ready-to-eat, QUAKER, CAP’N CRUNCH||25||0||1||5||-5.5|
|Cereals ready-to-eat, QUAKER, CAP’N CRUNCH with CRUNCHBERRIES||25||0||1||5||-5.7|
|Cereals ready-to-eat, GENERAL MILLS, Corn CHEX||27||8||0||8||-5.7|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S FROSTED FLAKES||27||7||0||7||-5.8|
|Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios||27||6||-1||8||-6.1|
|Cereals ready-to-eat, POST Raisin Bran Cereal||31||0||1||6||-6.2|
|Cereals ready-to-eat, GENERAL MILLS, KIX||28||7||-1||9||-6.9|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S Corn Flakes||28||6||1||8||-7.1|
|Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran||32||0||-9||11||-7.5|
|Cereals ready-to-eat, GENERAL MILLS, Rice CHEX||27||6||0||9||-7.6|
|Cereals ready-to-eat, GENERAL MILLS, CHEERIOS||26||6||0||9||-7.8|
|Cereals ready-to-eat, POST Banana Nut Crunch||25||0||1||7||-7.9|
|Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES||26||3||2||8||-8.1|
|Cereals, oats, instant, fortified, plain, dry||28||0||2||7||-8.1|
|Cereals ready-to-eat, KELLOGG, KELLOGG’S SMART START Strong Heart Antioxidants Cereal||27||8||1||10||-8.3|
|Cereals ready-to-eat, GENERAL MILLS, WHEATIES||28||6||1||9||-8.8|
|Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal||27||3||2||8||-8.9|
|Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX||29||4||1||9||-8.9|
|Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds||24||0||1||8||-9.4|
|Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain||27||0||2||8||-9.4|
|Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS, original||29||0||2||8||-9.7|
|Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted||25||0||1||9||-9.9|
|Cereals ready-to-eat, bran flakes, single brand||31||0||2||8||-10.0|
|Cereals, QUAKER, corn grits, instant, plain, dry||28||0||0||11||-11.5|
|Cereals ready-to-eat, POST, GRAPE-NUTS Cereal||28||0||2||11||-12.5|
The table is sorted in GoutPal Index order, where my Index is based on the best of all relevant nutrients. Do not worry that most breakfast cereals are lower than the Standard. This is expected. You need a variety of foods with some lower than Standard, and some higher. As long as your average for all food is not too low, you have a healthy diet.
Soon, I will add the ability to sort the table by different columns. If you want to know when I make improvements to gout foods tables, please subscribe to my free gout newsletter:
Subscribe to Free GoutPal Links
Subscription is free, and your email address is safe - I will never share it with anyone else. I use Gumroad to provide this service, as described at GoutPal Links Newsletter Service.
Leave Gout Foods Table for Cereals to browse the Gout Foods guidelines.
Cereal & Gout Related Topics
Please remember: to find more related pages that are relevant to you, it's usually faster to search for your biggest cereal concern.
I'm planning a new hub page for cereal & gout. Because I've identified several concerns that I want to help you resolve. Also, I need to update gout-related cereal facts to reflect new research. So this list of related topics includes planned articles. However, many of them need your input, so I can verify that I'm providing relevant information. In which case, you can add your questions, experiences, and opinions about cereals in the comment box above.
What cereal is ok for gout?
This is one of many gout questions that is impossible to answer. Because all gout sufferers have different dietary needs and preferences. More importantly, if I answered with the name of a cereal that you hated, would you really start to eat it?
Similar questions include, "what cereal is good for gout sufferers". But all questions like this fail because we need a top-down approach to meal planning for gout sufferers. Which means starting with a well balanced weekly plan that meets nutritional standards. Then we ensure that our preferred cereals can fit with that meal plan. Without negative impact on uric acid. So you can help me assess that by telling me your favorite cereals. Then I'll include them in balanced gout menus. Or tell you why they're not OK.
Low-Purine Breakfast Cereals
It's impossible for me to find purine values for packaged breakfast cereals. But there is some hope that I can evaluate ingredients. So tell me about the ingredients of your breakfast cereals. Maybe, attach a photo of the label to your comments. Then I'll work out if it can be classed as low purine.
Cheerios Cereal and Gout
Gout sufferers search for information about Cheerios every day. So I'm planning an investigation of Cheerios ingredients. But for now I recommend you serve with skimmed milk and add some fruit.
Raisins & Gout
I've started new articles about gout concerns including
are raisins high in purines and
are raisins bad for gout. So you can follow my progress in my raisin notes. Remember, GoutPal Links Subscribers will see more notes if they've followed my advice from the newsletters.
Gout & Breakfast
Cereals are often eaten for breakfast. But cereals are included in many meals. So it's wrong hope that changing your breakfast will change your gout. Instead, as I mentioned, you have to:
- Consider your entire weekly and daily food intake.
- Make sure your breakfast is a nutritionally balanced part of all your meals.
- Swap some ingredients for more gout-friendly options.
All of which I cover in new meal plans and recipes that I'm including in my GoutPal Links services. So subscribe to the newsletter to follow my progress. And don't forget to tell me which breakfast foods you want me to include.