Worthy WIC Picks – Cereal

How many times have you tossed a box of cereal into your cart without even glancing at the ingredients? I get it — growing up, cereal was a morning staple.

But if I’m being honest, most of those colorful boxes were packed with so much sugar that I’d be running on fumes before I even sat down at my desk. Nobody talked about it back then — not the sugar, not the chemicals, not the hidden junk.

As an adult, cereal hasn’t really been something I reach for. But when I started getting WIC benefits while I was pregnant, I figured — hey, free cereal, why not? Except this time, I couldn’t just grab anything off the shelf. I was growing a tiny human, and everything I put into my body would affect them.

I also couldn’t forget all those headlines — you know, the ones about Cheerios and glyphosate, and about kids’ cereals being more like sugar bombs than breakfast. It made me hesitate… a lot. Most of the time, even if I picked up a box, it just sat unopened in the pantry.

That’s when I decided to really look into it — to figure out which cereals are actually worth bringing home and which ones are better left on the shelf. What I found honestly shocked me a little… and that’s exactly what I’m about to share with you.

I found 15 different cereals offered through WIC at the Camp Foster commissary. Below, you’ll find a ranked list breaking down the pros and cons of each one. I’ve also included a few key notes for each cereal to give you a better idea of how I decided where they landed on the list.

1. Rice Krispies • Ingredients:Rice, sugar, salt, barley
    malt extract, niacin, iron, vitamin B6, riboflavin, thiamin, folic acid, vitamin D, vitamin B12.
   • Nutrition: Low sugar, very low fiber.
   • Glyphosate risk: Low (made from rice, not usually sprayed heavily).
   • Pro: Clean, minimal ingredient list.
   • Con: Not much fiber or nutrients; mostly fast-digesting carbs.
2. KIX • Ingredients: Whole Grain Corn, Corn Meal, Sugar, Salt, Brown Sugar Syrup, Baking Soda, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness, Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Vitamin B (Pyridoxine Hydrochloride), Vitamin B, (Thiamin Mononitrate), Vitamin A (Palmitate), Vitamin B2 (Riboflavin), A B Vitamin (Folic Acid), Vitamin B12, Vitamin D3.
   • Nutrition: Low sugar, decent iron.
   • Glyphosate risk: Moderate (corn can be GMO but less glyphosate residue than oats).
   • Pro: Very kid-friendly, low in sugar.
   • Con: Some corn can be GMO unless verified non-GMO.
3. Crispix • Ingredients: Rice, Milled corn, sugar, salt, molasses, Brown sugar syrup, baking
   • Nutrition: Low sugar, very light on fiber.
   • Glyphosate risk: Moderate-low.
   • Pro: Crisp texture, simple taste.
   • Con: Limited nutritional benefit (little fiber or protein).
4. Kellogg’s Corn Flakes. •Ingredients: Maize, barley
    malt extract, sugar, salt. •Nutrition: Very low sugar, low fiber, low fat. •Glyphosate risk: Moderate- Corn is often genetically modified and treated with glyphosate during farming. However Corn Kernels (unlike oats or wheat) typically absorb less glyphosate compared to grains sprayed directly pre-harvest. Source. •Pro: Very simple recognizable ingredients, low sugar. •Con: GMO corn risk unless labeled otherwise, and poor fiber / protein.

5. Wheat Chex • Ingredients: Whole Grain Wheat, Sugar, Salt, Molasses, Baking Soda. Vitamin E (mixed tocopherols) Added to Preserve Freshness.  • Nutrition: Higher in fiber (whole wheat) •Glyphosate risk: Moderate to High (Wheat commonly sprayed). •Pro: Great source of fiber. •Con: Some glyphosate concern due to wheat content.
6. Cinnamon Chex • Ingredients: Whole Grain Rice, Rice, Sugar, Canola and/or Sunflower Oil, Salt, Rice Fiber, Cinnamon, Molasses, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness.
   • Nutrition: Moderate sugar, lower fiber.
   • Glyphosate risk: Moderate-low.
   • Pro: Flavorful option for a sweet cereal.
   • Con: Added sugars push it toward a dessert category.
7. Multigrain Cheerios • Ingredients: Whole Grain Oats, Whole Grain Corn, Sugar, Whole Grain Rice, Corn Starch, Brown Sugar Syrup, Salt, Tripotassium Phosphate, Color (caramel color, annatto extract). Vitamin E (mixed tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), A B Vitamin (niacinamide), Vitamin C (sodium ascorbate), A B Vitamin (calcium pantothenate), Vitamin B6 (pyridoxine hydrochloride), Vitamin B2 (riboflavin), Vitamin B1 (thiamin mononitrate), A B Vitamin (folic acid), Vitamin B12, Vitamin A (palmitate), Vitamin D3.
   • Nutrition: Decent fiber and vitamins.
   • Glyphosate risk: Moderate (due to oat content).
   • Pro: Diverse grains offer better nutrient balance.
   • Con: Still some glyphosate concerns (oats).
8. Kretschmer Wheat Germ • Ingredients : Wheat germ, Vitamin E Acetate (D-L-Alpha-Tocopherol Acetate), Vitamin A Palmitate, and Folic Acid. • Nutrition: Very high in fiber (3-4 grams per TBSP). High in protein, Magnesium, Vitamin E, Zinc. & Folate. • Glyphosate risk: Moderate-High; because wheat is sprayed pre-harvest, wheat germ can have glyphosate residue unless it’s organic. •Pro: Nutritionally dense superfood; packed with fiber, plant based protein & vitamins. •Con: If not certified organic it can carry glyphosate residue.

9.Total. • Ingredients: Whole Grain Wheat, Sugar, Honey, Salt. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Vitamin C (Sodium Ascorbate), Vitamin E Acetate, Iron and Zinc (Mineral Nutrients), a B Vitamin (Niacinamide), a B Vitamin (Calcium Pantothenate), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), a B Vitamin (Folic Acid), Vitamin A (Palmitate), Vitamin B12, Vitamin D3.
• Nutrition: Extremely high in vitamins/minerals.
• Glyphosate risk: Moderate to high (wheat base).
• Pro: Probably the most “fortified” cereal nutritionally.
• Con: Wheat source could mean more glyphosate risk.

10. Life (Quaker) • Ingredients:Whole Grain Oat Flour, Corn Flour, Sugar, Whole Wheat Flour, Calcium Carbonate, Salt, Baking Soda, Tocopherols (to Preserve Freshness), Reduced Iron, Niacinamide (One of the B Vitamins), Annatto (Color), Thiamine Mononitrate (One of the B Vitamins), Pyridoxine Hydrochloride (One of the B Vitamins), Riboflavin (One of the B Vitamins), Folic Acid (One of the B Vitamins).
• Nutrition: Good fiber, moderate sugar.
• Glyphosate risk: High (oats from Quaker were tested with high levels).
• Pro: Solid fiber source and hearty flavor.
• Con: High glyphosate levels linked to Quaker oat supply .

11. Wheaties. • Ingredients:Whole Grain Wheat, Sugar, Honey, Salt. Vitamin E (mixed tocopherols) Added to Preserve Freshness.
• Nutrition: Good fiber, low sugar.
• Glyphosate risk: High (wheat spraying before harvest).
• Pro: Iconic “simple” whole wheat cereal.
• Con: Potential glyphosate exposure makes it less ideal.

12. Cheerios (Original) • Ingredients:Whole Grain Oats, Corn Starch, Sugar, Salt, Tripotassium Phosphate. Vitamin E (mixed tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), Vitamin C (sodium ascorbate), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin A (palmitate), Vitamin B1 (thiamin mononitrate), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.
• Nutrition: High fiber, low sugar.
• Glyphosate risk: Very high (up to 530 ppb detected ).
• Pro: Great fiber, minimal sugar compared to many cereals.
• Con: One of the worst offenders for glyphosate.

13. Honey Bunches of Oats. •Ingredients: Corn, Whole Grain Wheat, Sugar, Whole Grain Rolled Oats, Almonds, Rice, Canola and/or Soybean Oil, Wheat Flour, Malted Barley Flour, Corn Syrup, Salt, Molasses, Honey, Caramel Color, Barley Malt Extract, Cinnamon, Natural and Artificial Flavor, Annatto Extract (Color), BHT Added to Preserve Freshness. (BUMMER I know). •Nutrition: High sugar, lower fiber than expected. •Glyphosate risk: High (Oats & Wheat). •Pro: Good crunch and sweetness •Con: High sugar & Glyphosate exposure

14. Frosted Mini-Wheats • Ingredients: Whole grain wheat, sugar, contains 2% or less of brown rice syrup, gelatin, BHT for freshness. Vitamins and Minerals: Reduced iron, folic acid.
• Nutrition: Good fiber, but high sugar.
• Glyphosate risk: High (wheat content).
• Pro: High fiber content.
• Con: Significant sugar load, plus glyphosate.

15. Quaker Oatmeal Squares • Ingredients: Whole Grain Oat Flour, Whole Wheat Flour, Brown Sugar, Sugar, Maltodextrin, Malted Barley Extract, Natural Flavor, Salt, Baking Soda, Tocopherols (To Preserve Freshness). Vitamins & Minerals: Reduced Iron, Folic Acid.
• Nutrition: Good fiber and protein.
• Glyphosate risk: Extremely high (Quaker oats products were among highest tested).
• Pro: High fiber and protein for staying power.
• Con: Among the worst for glyphosate contamination

Choosing cereals with clean ingredients matters. Additives like maltodextrin, corn syrup, unhealthy oils, and preservatives like BHT can lead to blood sugar spikes, inflammation, and long-term health risks. Stick to simple, whole foods for a stronger start.