• The grains should be whole (e.g. "whole wheat" or "wheat bran," not just "wheat").
• Protein content should be at least 3 grams per serving
• The total carbohydrate-to-sugar ratio should be no less than four to one.* This means if the "Total Carbohydrate" line says 24 grams, the "sugars" should have a value of 6 grams or less. That tells you that most of the carbs come from the grain and fibers, not from the added sugars. On the other hand, a cereal with 28 grams of total carbohydrate and 15 grams of sugars would fall into the "junk cereal" category. Super nutritious cereals have a carb-to- sugar ratio of six or seven to one (e.g., 23 grams to 3 grams). Also look for the "five and five" rule: Less than 5 grams of sugar and at least 5 grams of fiber.
• Zinc content should be 25 to 40 percent of the recommended daily allowance.
• Iron content should be 25 to 40 percent of the RDA.
• Other vitamin and mineral content should be 25 to 40 percent of the RDA.

There are also ingredients a nutritious cereal should not contain. Check the ingredients list for these:

• hydrogenated oils
• dyes or artificial colors
• chemical preservatives