We see how two popular breakfast cereals stack up.
We’ve compared 45g serves (three Weet-Bix biscuits and 1/3 cup of Te Atatu Toasted Muesli).
0.9g sat fat
0.1g saturated fat
The Te Atatu Toasted Muesli is higher in both energy and protein as it contains seeds in addition to the grains (oats and buckwheat) whereas Weet-Bix is largely wholegrain wheat (97 per cent). Serving the cereal with a cup of trim milk or 3/4 cup low-fat yoghurt will add around 390—460kJ and 7—12g protein (as well as nearly a third of daily calcium needs for most of us).
Fat, saturated fat
The seeds in the Te Atatu Toasted Muesli account for the higher fat content, but they contain good fats we need while the amount of saturated fat is negligible in both cereals.
Checking the ingredients list we see that the Te Atatu Toasted Muesli contains both apple purée and honey, but obviously in very small amounts as the sugars are low. Weet-Bix, too, has added sugar, but very little. Per 100g both cereals contain less than three per cent sugars, which is very low for breakfast cereals. Adding fruit will provide sweetness, along with fibre and other nutrients.
Based on whole grains, both cereals deliver a good amount of fibre.
Either of these cereals can be the basis of a healthy breakfast. Add milk or yoghurt, plus some fruit, for a nutrient-packed breakfast and adjust portion sizes so it’s sustaining for you. For those wanting a higher-fibre boost, choose kiwifruit, or add some LSA or chia seeds.