High sugar breakfast foods

The following breakfast foods are high in sugar and not recommended for a healthy breakfast:

  • A bowl of grain cereal or, fruit-loops or coco puffs: Each contains approximately 4 teaspoons of sugar*
  • Jam, honey or chocolate spread on toast or a muffin: 3-5 teaspoons of sugar*

No sugar or low sugar breakfast foods

The following foods are low in sugar and are healthy breakfast options:

  • Whole-wheat cereal e.g. weat-bix: no added sugar
  • A bowl of cornflakes: 1 teaspoon of sugar*
  • A crumpet: No added sugar
  • Cooked egg: No added sugar
  • Peanut butter on toast or a muffin: No added sugar
  • Baked bean on toast or a muffin: 1 teaspoon of sugar*



* Nutritional values obtained from calorieking.com.au, July 2010. One level teaspoon of sugar is equivalent to 4 grams of sugar. All values were rounded to the nearest whole number.

March 2022 @ NSW Health. SHPN (COHS) 220213. Developed by Western Sydney Local Health District. Sponsored by the Centre for Oral Health Strategy NSW

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