Fibre is important, and aiming for at least 30g a day is a good goal. But reaching that amount can be tricky. High-fibre breakfast cereals can help — but with so many options, which one has the most fibre? I did the research for you. Let’s dive in.
How I chose the top cereals
I focused on cereals that really deliver on fibre. My main rule was simple: the cereal must contain more than 10g of fibre per 100g. That separates the true high-fibre options from the rest. Here are the ones that made the cut.
Top 10 highest-fibre cereals
1. Kellogg’s All-Bran Cereal – 27g fibre per 100g
All-Bran is one of the highest-fibre cereals in the UK, with 27g of fibre per 100g. It also provides 334 kcal and 14g of protein per 100g. One downside is the sugar: 18g per 100g, which is about 7.2g (nearly 2 teaspoons) in a 40g serving. If you’re watching sugar, it’s on the sweeter side, second only to All-Bran Golden Crunch. On the plus side, it’s fortified with vitamins and minerals like niacin, iron, B6, riboflavin, thiamin, folic acid, vitamin D and B12. It’s mainly wheat bran — add fruit to improve flavour and boost fibre. Widely available in UK stores.
2. Weetabix Crunchy Bran – 22g fibre per 100g
Weetabix Crunchy Bran gives 22g of fibre per 100g, along with 351 kcal and 13g protein. Made from crispy wheat bran and whole grains, it’s crunchy and less sweet than All-Bran, with 14g sugar per 100g. It’s fortified with calcium, iron, B vitamins and vitamin D. Try it with berries or banana slices. Easy to find in supermarkets.
3. Kellogg’s Bran Flakes – 17g fibre per 100g
Kellogg’s Bran Flakes have 17g fibre per 100g, 358 kcal and 11g protein. They’re milder in taste than All-Bran, thanks to lower wheat bran content (about 18% vs All-Bran’s 86%), so they suit people who want fibre without a strong bran flavour. They contain 14g sugar per 100g. Available in most grocery stores.
4. Quaker Oat Crisp Original – 14g fibre per 100g
Quaker Oat Crisp Original offers 14g fibre, 390 kcal and 14g protein per 100g. It’s made from 86% wholegrain rolled oats with added wheat bran. The texture is light and crispy, and it has 8.6g sugar per 100g. Try it with cold milk and a handful of nuts. Sold in many supermarkets.
5. All-Bran Golden Crunch – 13g fibre per 100g
All-Bran Golden Crunch contains 13g fibre per 100g. It’s the sweetest high-fibre cereal on the list with 21g sugar per 100g, and provides 407 kcal and 7.6g protein. It’s fortified with B vitamins, vitamin D and iron. If you like a sweet cereal but still want fibre, this could be a match.
6. Eat Natural Low Sugar Granola – 12.8g fibre per 100g
This granola has 12.8g fibre, 495 kcal and 13.7g protein per 100g. It blends oats, nuts and seeds for a crunchy texture and is relatively low in sugar at 4.4g per 100g. Note that it’s one of the higher-calorie options, so watch your portion size. Delicious with yogurt or almond milk and available at major supermarkets.
7. Nestlé Shredded Wheat Bitesize – 12.5g fibre per 100g
Shredded Wheat Bitesize gives 12.5g fibre, 367 kcal and 11.8g protein per 100g. It’s made from 100% whole grain wheat and has only 0.7g sugar per 100g, making it one of the lowest-sugar choices. Add fruit or a drizzle of honey if you want sweetness. Easily found in UK supermarkets.
8. Nestlé Shredded Wheat Biscuits – 12.2g fibre per 100g
Shredded Wheat Biscuits offer 12.2g fibre, 360 kcal and 12.2g protein per 100g. Also made solely from whole grain wheat, they have 0.7g sugar per 100g. Enjoy them with milk or fruit for natural sweetness. A staple in many cereal aisles.
9. Grape Nuts – 12g fibre per 100g
Despite the name, Grape Nuts are a crunchy, grain-based cereal delivering 12g fibre per 100g, 359 kcal and 68g carbs. Sugar is 8.6g per 100g, similar to Quaker Oat Crisp. Made from whole-grain wheat and malted barley, they work well with yogurt or fruit for a fibre-packed breakfast. Widely available.
10. Mornflake Original Oat Bran Flakes – 11.2g fibre per 100g
Mornflake’s Beta³ Original Heart Healthy Oat Bran Flakes provide 11.2g fibre, 376 kcal and 11.3g protein per 100g. Made mostly from oat bran, they’re a lighter-flavoured option. Sugar is on the higher side at 15.8g per 100g. They’re a good base for berries, honey or chia seeds and are sold in many stores.
Honourable mentions
A few other cereals and breakfast options deserve a mention for their fibre, even if they don’t reach 10g per 100g:
– Porridge oats: A warm, filling classic. Add honey, berries or nuts to make it even better.
– No added sugar muesli: A mix of grains, nuts and dried fruit that you can customise with milk or fresh fruit.
– Weetabix Original: A reliable wholegrain option that’s easy to dress up with banana, cinnamon or a splash of milk.
Conclusion
Fibre matters, and getting to around 30g a day can be tough. High-fibre cereals are an easy, effective way to boost your intake and help keep your digestion on track. With this list, choosing a cereal that fits your taste and nutritional needs should be simpler. Next time you’re shopping, look for fibre-rich options — your mornings (and your gut) will thank you.