Gout Foods Table for Cereals

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 information update service:

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