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

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: