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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