The Best and Worst Keto Cereals and Granolas

We review popular keto cereals and granolas using label-backed nutrition and ingredient data, then rank them by adjusted net carbs, sweeteners, and ingredient risk.

By KetoPeek Updated 5/20/2026

Good to know

Serving size drives cereal math. A small measured bowl matters more here than on many other packaged foods because flakes and clusters are easy to over-pour.

Cereal rankings

1
Honey Nut
NuTrail
Net carbs 1g / Label 1g net carbs per serving
97
2
Blueberry Cinnamon
NuTrail
Net carbs 2g / Label 2g net carbs per serving
95
3
Cinnamon Pecan
NuTrail
Net carbs 2g / Label 2g net carbs per serving
95
4
Dark Chocolate
NuTrail
Net carbs 2g / Label 2g net carbs per serving
95
5
Cinnamon
HighKey
Net carbs 0.2g / Label 0g per serving (brand)
94
6
Cocoa
HighKey
Net carbs 0.2g / Label 0g per serving (brand)
94
7
Frosted
HighKey
Net carbs 0.2g / Label 0g per serving (brand)
94
8
Fruity
HighKey
Net carbs 0.2g / Label 0g per serving (brand)
94
9
Chocolate
Wonderworks
Net carbs 0.3g / Label 1g per serving
93
10
Vanilla Strawberry
NuTrail
Net carbs 3g / Label 3g net carbs per serving
92
11
Peanut Butter
Wonderworks
Net carbs 1.2g / Label 1g per serving
91
12
Peanut Butter
NuTrail
Net carbs 4g / Label 4g net carbs per serving
88
13
Frosted
Wonderworks
Net carbs 3.2g / Label 3g per serving
85
14
Cinnamon
Wonderworks
Net carbs 3.3g / Label 3g per serving
85
15
Rise & Shine Strawberry Banana
Seven Sundays
Net carbs 5g / Label 5g per serving
85
16
Fruity
Wonderworks
Net carbs 3.3g / Label 3g per serving
82
17
Vegan Vanilla Cluster
Julian Bakery
Net carbs 3.4g / Label 1g net carb per serving
80
18
Chocolate Cluster
Julian Bakery
Net carbs 2g / Label 2g net carbs per serving
79
19
Vanilla Cinnamon Cluster
Julian Bakery
Net carbs 2g / Label 2g net carbs per serving
79
20
Day Dream Dark Chocolate Raspberry
Seven Sundays
Net carbs 5g / Label 5g per serving
79
21
Espresso Cluster
Julian Bakery
Net carbs 3.4g / Label 1g net carbs per serving
77
22
Peanut Butter Cluster
Julian Bakery
Net carbs 3g / Label 2g net carbs per serving
76
23
Birthday Cake
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
24
Cinnamon Crunch
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
25
Cocoa
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
26
Frosted
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
27
Fruity
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
28
Honey Nut
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
29
Maple Waffle
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
30
Peanut Butter
Magic Spoon
Net carbs 4.1g / Label 4g per serving
76
31
Cinnamon Almond Crunch
Lakanto
Net carbs 4.7g / Label 2g net carbs per serving
76
32
Peanut Butter Crunch
Lakanto
Net carbs 4.7g / Label 2g net carbs per serving
76
33
Coconut Cashew
Wildway
Net carbs 7g / Label N/A
76
34
Blueberry Muffin
Magic Spoon
Net carbs 5.1g / Label 5g per serving
73
35
Chocolate Chip Cookie
Magic Spoon
Net carbs 5.1g / Label 5g per serving
73
36
Chocolate Crunch
Lakanto
Net carbs 5.6g / Label 2g net carbs per serving
73
37
Berry Crunch
Lakanto
Net carbs 5.7g / Label 3g net carbs per serving
73
38
Vanilla Bean Espresso
Wildway
Net carbs 8g / Label N/A
73
39
Banana Nut Butter
Purely Elizabeth
Net carbs 7g / Label N/A
70
40
Cinnamon Peanut Butter
Purely Elizabeth
Net carbs 7g / Label N/A
70
41
Vanilla Almond Butter
Purely Elizabeth
Net carbs 7g / Label N/A
70
42
Wild Blueberry
Wildway
Net carbs 9g / Label N/A
70
43
Coconut Cashew
Purely Elizabeth
Net carbs 8g / Label N/A
67
44
Apple Cinnamon
Wildway
Net carbs 10g / Label N/A
67
45
Maple Waffle
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
63
46
Caramel Mocha Nut
Kind
Net carbs 8.6g / Label 3g net carbs per serving
61
47
Banana Nut
Wildway
Net carbs 11g / Label N/A
59
48
Vanilla Almond Crunch
Ratio Trio
Net carbs 9.1g / Label 9g per serving
58
49
Fruity
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
58
50
Apple Cinnamon Nut
Kind
Net carbs 9.6g / Label 4g net carbs per serving
58
51
Maple Almond Crunch
Ratio Trio
Net carbs 9.3g / Label 9g per serving
57
52
Cinnamon Cranberry Almond Crunch
Ratio Trio
Net carbs 9.1g / Label 9g per serving
54
53
Chocolate Peanut Butter
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
53
54
Cinnamon Toast
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
53
55
Dark Chocolate
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
53
56
Honey Graham
Catalina Crunch
Net carbs 9.3g / Label 5g per serving
53
57
Chocolate Almond
Premier Protein
Net carbs 13g / Label N/A
49
58
Mixed Berry Almond
Premier Protein
Net carbs 13g / Label N/A
49
59
Chocolate Crunch
Incredi-Bowl
Net carbs 9.3g / Label 7g
48
60
Dark Cocoa
Kashi GO
Net carbs 11.4g / Label 8g net carbs per serving
47
61
Honey Nut Hoops
Incredi-Bowl
Net carbs 10.2g / Label 7g
45
62
Cinnamon Vanilla
Kashi GO
Net carbs 12.4g / Label 9g net carbs per serving
44
63
Frosted Flakes
Incredi-Bowl
Net carbs 11.2g / Label 7g
41
64
Bright Side Triple Berry
Seven Sundays
Net carbs 14g / Label N/A
41
65
Good Day Peanut Butter Chocolate Banana
Seven Sundays
Net carbs 14g / Label N/A
41
66
Unsweetened
Three Wishes
Net carbs 17g / Label 0g sugar per serving
30
67
Cinnamon
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
68
Cocoa
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
69
Fruity
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
70
Honey
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
71
Marshmallow
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
72
Strawberry
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
73
Vanilla Frosted
Three Wishes
Net carbs 17g / Label 3g sugar per serving
24
74
Protein Honey Almond
Bear Naked
Net carbs 24g / Label N/A
11
75
Protein Cinnamon
Cheerios
Net carbs 22g / Label N/A
9
76
Protein Cookies & Crème
Cheerios
Net carbs 22g / Label N/A
9
77
Protein Honey Nut
Cheerios
Net carbs 22g / Label N/A
9
78
Protein Strawberry
Cheerios
Net carbs 22g / Label N/A
9
79
High Protein Chocolate Almond
Special K
Net carbs 25g / Label N/A
9
80
Protein Original Cinnamon
Bear Naked
Net carbs 26g / Label N/A
8
81
Protein Peanut Butter
Nature Valley
Net carbs 27g / Label N/A
6
82
Unsweetened
Lovebird
Net carbs 23g / Label N/A
5
83
Fruity
Lovebird
Net carbs 22g / Label N/A
1
84
Honey
Lovebird
Net carbs 22g / Label N/A
1
85
Cocoa
Lovebird
Net carbs 23g / Label N/A
0
86
Cinnamon
Lovebird
Net carbs 24g / Label N/A
0
87
Protein Cinnamon Brown Sugar Crunch
Special K
Net carbs 25g / Label N/A
0
88
Protein French Vanilla
Nature Valley
Net carbs 36g / Label N/A
0
89
Protein Oats & Honey
Nature Valley
Net carbs 36g / Label N/A
0
90
Protein Cinnamon Almond
Cheerios
Net carbs 37g / Label N/A
0
91
Protein Oats & Dark Chocolate
Nature Valley
Net carbs 37g / Label N/A
0
92
Protein Original Touch Of Cinnamon
Special K
Net carbs 39g / Label N/A
0

Rank	Product name	Brand	Net carbs	Rating	Score
1	Honey Nut	NuTrail	1g	Excellent	97
2	Blueberry Cinnamon	NuTrail	2g	Excellent	95
3	Cinnamon Pecan	NuTrail	2g	Excellent	95
4	Dark Chocolate	NuTrail	2g	Excellent	95
5	Cinnamon	HighKey	0.2g	Excellent	94
6	Cocoa	HighKey	0.2g	Excellent	94
7	Frosted	HighKey	0.2g	Excellent	94
8	Fruity	HighKey	0.2g	Excellent	94
9	Chocolate	Wonderworks	0.3g	Excellent	93
10	Vanilla Strawberry	NuTrail	3g	Excellent	92
11	Peanut Butter	Wonderworks	1.2g	Excellent	91
12	Peanut Butter	NuTrail	4g	Good	88
13	Frosted	Wonderworks	3.2g	Good	85
14	Cinnamon	Wonderworks	3.3g	Good	85
15	Rise & Shine Strawberry Banana	Seven Sundays	5g	Good	85
16	Fruity	Wonderworks	3.3g	Good	82
17	Vegan Vanilla Cluster	Julian Bakery	3.4g	Good	80
18	Chocolate Cluster	Julian Bakery	2g	Good	79
19	Vanilla Cinnamon Cluster	Julian Bakery	2g	Good	79
20	Day Dream Dark Chocolate Raspberry	Seven Sundays	5g	Good	79
21	Espresso Cluster	Julian Bakery	3.4g	Good	77
22	Peanut Butter Cluster	Julian Bakery	3g	Good	76
23	Birthday Cake	Magic Spoon	4.1g	Good	76
24	Cinnamon Crunch	Magic Spoon	4.1g	Good	76
25	Cocoa	Magic Spoon	4.1g	Good	76
26	Frosted	Magic Spoon	4.1g	Good	76
27	Fruity	Magic Spoon	4.1g	Good	76
28	Honey Nut	Magic Spoon	4.1g	Good	76
29	Maple Waffle	Magic Spoon	4.1g	Good	76
30	Peanut Butter	Magic Spoon	4.1g	Good	76
31	Cinnamon Almond Crunch	Lakanto	4.7g	Good	76
32	Peanut Butter Crunch	Lakanto	4.7g	Good	76
33	Coconut Cashew	Wildway	7g	Good	76
34	Blueberry Muffin	Magic Spoon	5.1g	Good	73
35	Chocolate Chip Cookie	Magic Spoon	5.1g	Good	73
36	Chocolate Crunch	Lakanto	5.6g	Good	73
37	Berry Crunch	Lakanto	5.7g	Good	73
38	Vanilla Bean Espresso	Wildway	8g	Good	73
39	Banana Nut Butter	Purely Elizabeth	7g	Good	70
40	Cinnamon Peanut Butter	Purely Elizabeth	7g	Good	70
41	Vanilla Almond Butter	Purely Elizabeth	7g	Good	70
42	Wild Blueberry	Wildway	9g	Good	70
43	Coconut Cashew	Purely Elizabeth	8g	Caution	67
44	Apple Cinnamon	Wildway	10g	Caution	67
45	Maple Waffle	Catalina Crunch	9.3g	Caution	63
46	Caramel Mocha Nut	Kind	8.6g	Caution	61
47	Banana Nut	Wildway	11g	Caution	59
48	Vanilla Almond Crunch	Ratio Trio	9.1g	Caution	58
49	Fruity	Catalina Crunch	9.3g	Caution	58
50	Apple Cinnamon Nut	Kind	9.6g	Caution	58
51	Maple Almond Crunch	Ratio Trio	9.3g	Caution	57
52	Cinnamon Cranberry Almond Crunch	Ratio Trio	9.1g	Caution	54
53	Chocolate Peanut Butter	Catalina Crunch	9.3g	Caution	53
54	Cinnamon Toast	Catalina Crunch	9.3g	Caution	53
55	Dark Chocolate	Catalina Crunch	9.3g	Caution	53
56	Honey Graham	Catalina Crunch	9.3g	Caution	53
57	Chocolate Almond	Premier Protein	13g	Caution	49
58	Mixed Berry Almond	Premier Protein	13g	Caution	49
59	Chocolate Crunch	Incredi-Bowl	9.3g	Caution	48
60	Dark Cocoa	Kashi GO	11.4g	Caution	47
61	Honey Nut Hoops	Incredi-Bowl	10.2g	Caution	45
62	Cinnamon Vanilla	Kashi GO	12.4g	Caution	44
63	Frosted Flakes	Incredi-Bowl	11.2g	Caution	41
64	Bright Side Triple Berry	Seven Sundays	14g	Caution	41
65	Good Day Peanut Butter Chocolate Banana	Seven Sundays	14g	Caution	41
66	Unsweetened	Three Wishes	17g	Avoid	30
67	Cinnamon	Three Wishes	17g	Avoid	24
68	Cocoa	Three Wishes	17g	Avoid	24
69	Fruity	Three Wishes	17g	Avoid	24
70	Honey	Three Wishes	17g	Avoid	24
71	Marshmallow	Three Wishes	17g	Avoid	24
72	Strawberry	Three Wishes	17g	Avoid	24
73	Vanilla Frosted	Three Wishes	17g	Avoid	24
74	Protein Honey Almond	Bear Naked	24g	Avoid	11
75	Protein Cinnamon	Cheerios	22g	Avoid	9
76	Protein Cookies & Crème	Cheerios	22g	Avoid	9
77	Protein Honey Nut	Cheerios	22g	Avoid	9
78	Protein Strawberry	Cheerios	22g	Avoid	9
79	High Protein Chocolate Almond	Special K	25g	Avoid	9
80	Protein Original Cinnamon	Bear Naked	26g	Avoid	8
81	Protein Peanut Butter	Nature Valley	27g	Avoid	6
82	Unsweetened	Lovebird	23g	Avoid	5
83	Fruity	Lovebird	22g	Avoid	1
84	Honey	Lovebird	22g	Avoid	1
85	Cocoa	Lovebird	23g	Avoid	0
86	Cinnamon	Lovebird	24g	Avoid	0
87	Protein Cinnamon Brown Sugar Crunch	Special K	25g	Avoid	0
88	Protein French Vanilla	Nature Valley	36g	Avoid	0
89	Protein Oats & Honey	Nature Valley	36g	Avoid	0
90	Protein Cinnamon Almond	Cheerios	37g	Avoid	0
91	Protein Oats & Dark Chocolate	Nature Valley	37g	Avoid	0
92	Protein Original Touch Of Cinnamon	Special K	39g	Avoid	0

Missing a food? Suggest it here.

How to read these rankings

Treat the score as a keto-fit signal, not a taste ranking. Higher rows combine lower adjusted net carbs with cleaner sweetener systems and fewer starch-heavy fillers. Lower rows may still work as a small treat, but they need tighter carb budgeting.

Boxed keto cereals and granolas are scored on the same scale. Compare products using the serving shown in each expanded row before you decide what fits your day.

How we rank keto cereals

Each product starts at 100 and loses points across the same scoring lanes used elsewhere in Keto Peek: adjusted net carbs, macro mismatch, sweetener penalties, and named ingredient red flags.

Cereal is a fiber- and sweetener-heavy category. The scorer weights those lanes heavily because label fiber blends and sugar alcohols can change real-world blood sugar impact even when front-of-box net carbs look similar.

Starch bases and fiber blends matter

Wheat starch, corn flour, and maltodextrin can raise adjusted net carbs even when marketing calls the product low carb. Soluble corn fiber and chicory root fiber are common; we score them with the same conservative rules used on other packaged foods.

Granola gets the same scrutiny as flakes

Clusters often pack more fat and sweetener per cup than flakes. We score both formats per labeled serving so you can compare a measured bowl of granola against a measured bowl of cereal directly.

What to check in the cereal aisle

Serving size first: many labels use 1/2 to 3/4 cup. Measure once before you trust a front-of-box net-carb number.
Sweetener type: erythritol, allulose, and monk fruit are usually safer bets. Maltitol or maltitol syrup high in the ingredient list is a reason to pause.
Added sugar: keto-first cereals should list 0g or very low added sugar per serving. Honey, brown rice syrup, or cane sugar in granola usually pushes the score down.
Starch fillers: modified wheat starch, corn flour, and maltodextrin can raise adjusted net carbs even when fiber is high on the panel.

Quick label check

Look for a measured serving under 5g adjusted net carbs, 0g added sugar when possible, and sweeteners you recognize early in the list. If the box subtracts fiber or sugar alcohols without listing the grams, treat the claim with skepticism.

FAQ

Keto cereal FAQ

Can you eat cereal on keto?+

Most regular boxed cereals are too high in net carbs for a strict keto day. Keto-friendly options use high-fiber bases, protein isolates, and low-glycemic sweeteners to keep adjusted net carbs low enough for a small bowl.

What makes a cereal actually keto-friendly?+

Low adjusted net carbs per serving, a clear fiber and sweetener story on the label, and no hidden starches or maltitol-heavy blends. Granolas marketed as keto can still fail if they lean on oats, honey, or dried fruit.

Why do some cereal net-carb claims look better than the Keto Peek score?+

Brands often subtract all fiber, sugar alcohols, and allulose even when the panel does not list those grams clearly. Keto Peek only subtracts what the nutrition facts support and scores uncertain ingredients conservatively.

Are keto granolas the same as keto boxed cereals?+

They share the same scoring lanes, but granolas are denser per cup and often hide more added sugar or caloric sweeteners. Serving size matters more: a modest granola portion can cost more carbs than a measured bowl of flakes.

Is protein cereal always a better keto choice?+

Not automatically. Extra protein helps satiety, but many protein cereals still carry wheat starch, maltodextrin, or sugar alcohols that raise adjusted net carbs. Check the label math, not just the front claim.

How much cereal can I eat and stay in ketosis?+

That depends on your daily carb budget and the product. A top-ranked keto cereal might add 2 to 5 adjusted net carbs per serving. The bigger risk is pouring a large bowl without measuring, which can double or triple those numbers quickly.

Don't see your cereal?

Brands reformulate often and release new flavors in small batches. We add products after manually checking each nutrition label and ingredient list. We'd rather keep this table short and accurate than pad it with unverified entries.

Not sure about something on your shelf? Scan the barcode and get an instant rating.

Every product in this table will be manually checked against the nutrition label before it is added.

Want the scoring details?

For the score formula and sugar-alcohol math behind these rows, read:

Scoring method Sugar alcohols Scan a product