Breakfast cereals often contain added vitamins, including B vitamins. Check for them in the ingredients list.
The B vitamins most commonly added to cereal are thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid) and B12. Amounts found in a few popular brands — namely, Cheerios and Total by General Mills and Raisin Bran by Post — are (54, 55, 56):
B vitamins Cheerios, % RDI per 1 cup (28 grams) Total, % RDI per 3/4 cup (30 grams) Raisin Bran, % RDI per 1 cup (59 grams)
Thiamine (B1) 25% 100% 25%
Riboflavin (B2) 2% 100% 25%
Niacin (B3) 25% 100% 25%
Pantothenic acid (B5) — 100% —
Pyridoxine (B6) 25% 100% 25%
Folate (B9) 50% 100% 50%
Cobalamin (B12) — 100% 25%
Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains. Select a product with less than 5 grams of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient.
Breakfast cereals often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar.
The B vitamins most commonly added to cereal are thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid) and B12. Amounts found in a few popular brands — namely, Cheerios and Total by General Mills and Raisin Bran by Post — are (54, 55, 56):
B vitamins Cheerios, % RDI per 1 cup (28 grams) Total, % RDI per 3/4 cup (30 grams) Raisin Bran, % RDI per 1 cup (59 grams)
Thiamine (B1) 25% 100% 25%
Riboflavin (B2) 2% 100% 25%
Niacin (B3) 25% 100% 25%
Pantothenic acid (B5) — 100% —
Pyridoxine (B6) 25% 100% 25%
Folate (B9) 50% 100% 50%
Cobalamin (B12) — 100% 25%
Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains. Select a product with less than 5 grams of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient.
Breakfast cereals often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar.