10 Cereals High in Calcium (and Other Nutrients)

Calcium is an important mineral that our bodies need to function. While it's most often associated with stronger bones, it supports our health in many other ways.

"Our bodies need calcium to form bones and teeth, help with blood clotting and for nerve and muscle function," says Rachel Rothman, RDN, CLEC, a registered dietitian.

While it can be difficult to reach the recommended daily value (DV) for calcium, calcium-fortified cereals make it easier to get the nutrients you need.

Fortification is the process of adding nutrients to foods that do not naturally have them. According to Paula Doebrich, RDN, dietitian and nutritionist at Happea Nutrition, foods are fortified in order to ensure optimal intake of nutrients and to prevent deficiencies.

"Cereals are one of the many foods that are commonly fortified with calcium (and other nutrients such as folic acid or iron)," she says.

Filling your bowl up with nutrient-rich cereal can help you start your day on a healthy note. Choosing a calcium-fortified cereal may be difficult, so we went searching for the best of the best.

On our mission to find the best calcium-fortified cereals, we spoke with three registered dietitians for their recommendations, and asked them what makes the best calcium-fortified cereals. In addition to their input, we chose these cereals based on the following criteria:

• Other nutrients
• Sugar content
• Grain type

• ‌Calcium: 10% DV‌

Virginia-based registered dietitian Tiana Glover, RD, recommends Quaker Life Cereal in Original because it's fortified with 10 percent of the calcium you need each day. "It has calcium, vitamins, iron and 3 grams of fiber," she says.

Each serving also contains 100 percent of the DV for folic acid and 25 percent of the DV for zinc. Folic acid works to promote cell growth in your skin, hair and nails while zinc allows your immune system to function properly.

• ‌Calcium: 10% DV‌

Made with 16 grams of whole-grain goodness, this cereal offers 7 percent of your daily needs for dietary fiber. "It's low in sugar (only 4 grams per serving) and is fortified with a variety of nutrients, including calcium and iron," Glover says.

While this cereal might not be the tastiest on its own, Glover recommends adding fruit or nuts to jazz up your breakfast. Bonus: It's gluten-free and has no artificial flavoring, colors or high fructose corn syrup.

• ‌Calcium: 10% DV‌

Taking care of your heart health is important, and starting your day with a bowl of Multi-Grain Cheerios can help.

"I love this cereal because it's made with heart-healthy grains and fortified with a variety of nutrients, including calcium and iron, and is also a good source of fiber, about 4 grams per serving," Glover says.

On top of offering calcium, this calcium-fortified cereal is high in B vitamins, giving you 100 percent of your daily needs for thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5)‌,‌ pyridoxine (B6), folate (B9) and vitamin B12. You'll also get 100 percent of the DV for zinc, as well as some vitamin A, C and D.

And if you're eating a gluten-free or kosher diet, this cereal is a winner.

• ‌Calcium: 10% DV‌

Despite the name, this cereal is far from basic. Made with multigrain flakes, dried fruit, rice puffs and almonds, Basic 4 Breakfast Cereal is full of nutrients. And because it's made with vanilla-coated clusters, it's also bursting with flavor.

In a serving, you'll get 10 percent of your daily needs for calcium, 20 percent of your daily iron and zinc and smaller doses of vitamin A, D and B vitamins. "This cereal even has 5 grams of fiber per serving, which is pretty high for a cereal," Glover says.

• ‌Calcium: 10% DV‌

Another recommendation from Glover, Kix puff-shaped cereal has a delicately sweet taste many know and love. But in addition to its addictive crunch, it's also loaded with nutrients.

"Kix cereal is a good source of fiber, it's low in sugar (only 4 grams per serving) and it's fortified with a variety of nutrients, including calcium and iron," Glover says.

A bowl of Kix cereal (without milk) will give you 10 percent of your daily needs for calcium, 60 percent of your daily iron and a good dose of vitamin A, C and B vitamins.

• ‌Calcium: 10% DV‌

Cheerios Oat Crunch Almond Cereal has a uniquely amazing taste, and it has high nutrient value, Glover says.

This cereal is made with whole grain oats, sliced almonds and brown sugar for a deliciously subtle touch of sweetness. While it has more sugar than other cereals on our list, a serving gives you a dose of nine different vitamins and minerals, including vitamins A, C, B vitamins and zinc.

• ‌Calcium: 10% DV‌

Doebrich recommends Cheerios because their cereals are crafted with whole grains, and this option is great if you love chocolate. The recipe combines whole grain oats, cocoa, and unsweetened chocolate for a yummy chocolatey breakfast that'll give you a good helping of nutrition.

You'll get 15 different vitamins and minerals from this cereal, including iron, zinc and vitamins A, C, D and B vitamins. And despite its chocolatey taste, this cereal is made without artificial flavors. It's also gluten-free.

• ‌Calcium: 10% DV‌

Start your morning with a breakfast full of nutritious grains and satiating protein. "Special K Protein cereal is available at most stores and is usually pretty affordable," Doebrich says. It's lower in sugar than most cereals, coming in at 8 grams per serving.

The flakes are made with a combination of wheat and rice, then fortified with calcium and soy protein. A bowl of this cereal gives you 15 grams of protein, which is sure to keep you full until lunchtime. You'll also get some B vitamins, as well as 100 percent of your daily needs for iron.

Top these flakes with strawberries, bananas or blueberries, or add it to yogurt for a nutritious crunch.

• ‌Calcium: 10% DV‌

It can be hard to get the recommended intake of fiber per day but this cereal makes it easier to meet your nutrition goals.

Rich in whole-grain bran, each serving of Fiber One cereal boasts an impressive 18 grams of fiber as well as 10 percent of your daily needs for calcium.

This cereal is rare in that it contains no added sugar at all. To add some more flavor and texture, stir in some fresh berries, which offer natural sweetness and antioxidant power.

• ‌Calcium: 35% DV‌

A bowl of Incredibowl's Frosted Flakes makes for a calcium- and protein-rich breakfast. Crafted with the keto diet in mind, these flakes are sweetened with sugar alternatives and made with tapioca starch and chicory root fiber and sweetened with sugar alternatives, keeping them low in carbs and sugar.

With the most calcium of all the cereals we've listed, each serving gives you 430 milligrams, or 35 percent of your daily calcium needs. As a bonus, this cereal is enriched with extra protein — 15 grams per bowl.

One thing we love about Incredibowl is that they've got you covered with flavor options: You can buy this cereal in varieties like Honey Nut Hoops and Chocolate Crunch.

With so many options lining the grocery store shelves, consider these factors when you're buying calcium-fortified cereal to help you buy the best one.

Cereals contain between 100 and 1,000 mg of calcium per serving. "The body can't absorb more than about 500 milligrams of calcium at a time, so choose cereals with less," Rothman says.

In addition to calcium, look for cereals that have more fiber, ranging between 10 and 15 grams per serving. Eating a high-fiber diet can improve bowel movements, lower cholesterol levels and regulate blood sugar levels, per the Mayo Clinic.

Vitamins A, C, D and B vitamins can also be found in calcium-fortified cereals. Some are also high in minerals like iron, which is important, especially if you eat a plant-based diet.

Many cereals are high in sugar. When looking for a calcium-fortified cereal, Glover recommends avoiding high-sugar options, as eating too much sugar may lead to health problems such as heart disease and obesity.

"There are no guidelines for what is considered 'low-sugar,' but you should go with a cereal that has less than 10 grams of sugar per serving," Glover says.