5 Best High-Protein Cereals for Maintaining Muscle as You Age, According to Sports Dietitians

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Protein needs increase with age to maintain muscle mass, and cereal can help meet those needs.

• High-protein cereals from Ratio, Kashi and Magic Spoon are recommended to maintain muscle.

• Increase protein content with your milk of choice, and choose cereals high in fiber with low added sugars.

If you're hearing more about prioritizing protein these days , it's not by accident. One factor that is driving our focus on protein is healthy aging , because total daily protein recommendations increase due to a change in how the body digests and absorbs protein. Many experts recommend consuming more than the Recommended Daily Allowance of 0.8 grams per kilogram of body weight for protein. Kelly Jones, M.S., RD, CSSD , says this is the minimum amount of protein needed to prevent deficiency, but it's not the optimal amount for long-term health. Instead, sports dietitians, like Jones, recommend aiming for 1.2 to 1.6 grams of protein per kilogram of body weight per day, with the higher amount being best for people doing resistance training to optimize muscle and health for aging.

When the trend to eat more protein accelerated, so did the demand for higher-protein convenience foods , like ready-to-eat cereal. And food companies are responding with an increased variety of protein cereal options, providing a convenient way for Americans of all ages to boost their daily protein intake . "I notice that no matter the age group, breakfast tends to be the meal [at which] people are most likely to consume inadequate protein," says Jones. Since cereal is often an overlooked source of protein at breakfast, we asked nutrition experts to share their top picks for the best high-protein cereal you can find on grocery store shelves today.

1. Ratio Protein Fiber Cinnamon Almond Cereal

The cereal with the most protein per serving on our list is Ratio Protein Fiber Cinnamon Almond Cereal . A 1-cup serving has 20 grams of protein, thanks to the combination of whole wheat, wheat gluten and pea protein as the primary protein sources. Pea protein is a highly digestible protein that's appropriate for vegan consumers or those who prefer plant-based protein sources. This makes it a good choice for maintaining muscle mass , as it contains the essential amino acids needed to build and repair muscle. Sarah Pflugradt, Ph.D., RDN, CSSD , says the Ratio cereal is widely available and affordable, making it a good choice to increase protein at breakfast. And if you're looking to cut back on added sugar, Ratio can be a good choice, as Pflugradt notes, "The added sugar in Ratio Protein Fiber Cinnamon Almond cereal is low, with 5 grams per serving."

2. Kashi Go Protein & Fiber Original

Kashi Go Protein & Fiber Original cereal is a high-protein cereal that's readily available in most grocery stores, which is helpful for accessibility and affordability. It has a slightly larger serving size of 1¼ cups versus the 1-cup serving that's standard for other cereals on our list. "It provides 12 grams of protein per serving from whole grains and high-quality soy protein," says Jones. Research shows soy protein is as effective as animal proteins for building muscle. The Kashi Go Protein & Fiber cereal also has 12 grams of fiber in a single serving, which is almost half of the recommended daily fiber intake. "With over 90% of Americans not meeting fiber recommendations, getting 12 grams at breakfast in a 1¼-cup serving is a wonderful start to help close the fiber gap," says Jones. "Increasing fiber intake has been associated with positive changes in the gut microbiome that may support better glucose and lipid metabolism, which are also of concern for older adults."

3. Magic Spoon Fruity

Magic Spoon Fruity is a top flavor pick by Umo Callins, M.S., RD, CSSD , but the company offers their high-protein cereal in a variety of flavors like Strawberry Cheesecake, Cookies & Cream, Blueberry Muffin and others. "Magic Spoon has 11 to 14 grams of complete protein per serving depending on the flavor," says Callins. The primary source of protein in each box is a milk protein blend of casein and whey protein concentrate. This makes it a good source of complete protein for building and repairing muscle with age when anabolic resistance is a contributing factor for increased protein needs. Magic Spoon cereal is gluten-free, making it a good choice for people with celiac disease or those who need to otherwise avoid gluten. Callins also points to its lower calorie content per 1-cup serving and lack of added sugar as factors making it a good choice for people who are eating in a calorie deficit. Instead of added sugar, Magic Spoon relies on allulose and monk fruit extract as well as natural flavors for sweetness and flavor.

4. Lovebird Protein Cinnamon

Gianna Masi, RDN, CISSN , recommends Lovebird Protein Cinnamon , made with a milk protein blend that contains casein, grass-fed whey concentrate and organic cassava to provide 11 grams of protein per 1-cup serving. Casein and whey protein are excellent protein sources for muscle protein synthesis. Unlike some of the other high-protein cereals on this list, Lovebird Protein cereal is made without sugar substitutes. Instead, the cereal is sweetened with organic coconut sugar and is slightly higher in added sugar as a result, with 8 grams per serving.

5. Three Wishes Cocoa

"One of my favorite-tasting high-protein cereals is Three Wishes, which has 8 grams of protein per serving," says Masi. Three Wishes Cocoa cereal is grain-free and gluten-free, made from a combination of chickpeas, tapioca and pea protein as well as sweeteners like organic cane sugar and monk fruit. It has 3 grams of both fiber and added sugar per 1-cup serving. This cereal has the lowest protein per serving of the cereals recommended here, but the combination of chickpeas and pea protein helps to improve the amino acid profile. When combined with dairy or soy milk , the protein increases even more, which helps to boost total protein in the meal .

How to Boost the Protein Content of Your Cereal

Depending on the cereal you choose, the protein may be too low for what experts typically recommend per meal, making it important to boost protein of the meal in other ways. "I would aim for no less than 20 grams of protein at breakfast, with some research supporting 40 grams of protein at each meal for building muscle in older adults," says Pflugradt. Try these tips from nutrition experts to boost the protein in your cereal.

• Try ultra-filtered milk:"One of my favorite ways to boost protein with cereal is to use an ultra-filtered milk, which has more protein than regular milk," says Pflugradt. Ultra-filtered milk typically has around 11 to 14 grams of protein per cup, depending on the brand. Compared to 8 grams of protein per cup in standard milk, this increase can be significant in a meal.

• Double the portion:Masi suggests doubling the portion size of the cereal, which can double the amount of protein you are getting. Plus, the protein amount can increase when you add dairy, pea or soy milk.

• Choose high-protein plant-based milks:"For those who do not use dairy milk, I usually recommend soy milk over other milk alternatives due to the fact that it contains the same amount of protein," says Jones. Other plant-based milks can also be a good choice to increase the protein content of a bowl of cereal— like pea milk, which has almost 8 grams of protein per cup.

• Try yogurt in place of milk:Pflugradt suggests skipping the milk altogether and mixing your cereal with plain strained (Greek-style) yogurt, which adds around 16 grams of protein per ⅔-cup serving.

Other Tips to Boost Cereal Nutrient Density

A balanced diet consists of more than just protein. While protein cereal can help meet your protein needs, nutrition experts also recommend incorporating other ingredients to round out your morning meal or daily snack to improve nutrient density.

• Add produce:"In addition to just consuming adequate protein in the morning, it's a great time to add a serving of produce," says Jones. She recommends adding fresh or frozen berries, a sliced banana or a side of citrus fruit to increase the fiber content and help meet produce recommendations. "Furthermore," says Jones, "Fruit will provide more vitamins, minerals and bioactive plant compounds that benefit overall health."

• Read the ingredients and Nutrition Facts:When choosing a cereal, be sure to check the ingredients to confirm they align with your diet needs and taste preferences. "A general rule of thumb I give people who don't have a very high activity level is to seek out packaged food options with either the same amount or less sugar per serving than fiber per serving," says Jones. If you want to limit added sugar, check the ingredient list as well as the Nutrition Facts panel when comparing protein cereals, as some have significantly less added sugar than others.

• Monitor sources of sweeteners:"Many people are sensitive to the taste of alternative sweeteners, so I encourage everyone to check in on whether they are satisfied from the sweetness they are tasting, or if it makes them crave more sweet foods later," says Jones. "For others, if the sweeteners leave an aftertaste in their mouth, is it taking away from their enjoyment of the meal or causing them to seek out another food to remove that taste? What we eat in one meal may impact the next, so awareness is important."

Our Expert Take

If you are aiming to maintain muscle as you age , high-protein cereal is a convenient way to boost protein in the diet. Choose a protein cereal that is also a good source of fiber to promote satiety. "Whichever high-protein cereal you choose, remember, cereal is just one way to get enough protein into your daily diet to help you maintain muscle mass," says Masi. "It's best to choose protein sources that are at the intersection of enjoyable to eat, affordable and convenient to you." Protein needs vary and total daily intake is what's most important for muscle maintenance. Distributing protein throughout the day can benefit satiety by making meals more filling. And remember to pair your high-protein cereal with resistance training to maintain muscle for optimal aging.

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