Eggs vs. Cereal for Breakfast: Which Is Best?

The debate on what makes a better breakfast, eggs vs. cereal, has been going on for well over a century, The Kellogg brothers developed corn flakes for patients at their health resort and introduced them to the rest of the world around the turn of the 20th century.  In the first half of that century, the cholesterol hypothesis of heart disease gained momentum. By the later part of that century, many people were afraid to eat eggs and turned instead to cereal. Is that the best choice?

What Is Happening to Cereal for Kids?

In addition to cholesterol concerns, convenience has been a big factor in the adoption of cereal for breakfast. (Some people even eat cereal for supper or a snack.) As a result, many parents opt for cold cereal to provide children a fast and convenient breakfast. But a new study in JAMA Network Open concludes that new ready-to-eat cereals are higher in sugar, salt and fat and lower in protein and fiber than previous products (JAMA Network Open, May 1, 2025). The authors analyzed nutritional data from 1200 ready-to-eat cereals aimed at kids and launched between 2010 and 2023. Fat and sodium content increased by almost one third during that time, with sugar rising more than 10 percent. On the other hand, both protein and fiber content dropped. The scientists conclude that a potential prioritization of taste over nutritional quality may be contributing to childhood obesity and long-term cardiovascular health risks.

Where Do Adults Stand on Eggs vs. Cereal?

Q. My husband is convinced that eggs are bad for his heart. Even though he loves them, he pretty much avoids them except on very special occasions (such as holidays with family visiting).

His typical breakfast is cereal (usually corn flakes or granola) with bananas and honey. He takes his various pills with orange juice or cranberry juice and then tops it off with coffee. He prefers cream to skim milk and always puts a teaspoon of sugar in his coffee because he can’t stand unsweetened coffee. Sometimes he adds a bran muffin to this routine if he’s worried about constipation.

I have been hearing more about high-glycemic foods and blood sugar being a problem. No matter how much I suggest that an egg now and then would not kill him, he is a creature of habit and won’t give up his cereal. What’s the latest on eggs vs. cereal for breakfast?

A. Your husband is following an outdated message about the danger of eggs. Over 30 years ago many doctors warned people that eggs would raise cholesterol and increase their risk of heart attacks. There was little evidence that was actually the case, but the message stuck. Here is some actual science to undermine the mythology.

In one study (Medical Science Monitor, Jan, 2007) researchers tracked 9,734 adults between the ages of 25 and 74 over 20 years.

They found that:

“Consumption of greater than 6 eggs per week (average of 1 egg or greater per day) does not increase the risk of stroke and ischemic stroke.”

Another epidemiological study (JAMA, April 21, 1999) involving 37,851 men and 80,082 women found that coronary heart disease (CHD) was not affected by egg consumption:

“These findings suggest that consumption of up to 1 egg per day is unlikely to have substantial overall impact on the risk of CHD or stroke among healthy men and women.”

In addition, (BMJ, Jan. 7, 2013), a meta-analysis of numerous other research reports involving 3,081,269 person years concluded that there was no association between eating eggs and heart attacks.

To quote:

“Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.”

People with diabetes might fall into a separate category, however. Several studies found that people with diabetes might be at increased risk if they regularly consumed eggs. If your husband does not have diabetes, he probably doesn’t need to be so cautious about eating eggs.

More Thoughts on Eggs vs. Cereal:

Speaking of diabetes and blood sugar, though, your husband’s breakfast may not be as healthy as he thinks. It certainly is preferable to grabbing a Danish or a toaster pastry for breakfast, but he is still consuming high-glycemic index foods. That means his cereal with bananas and honey, the orange juice, the muffin and the sugar in his coffee are likely to raise his blood glucose levels rapidly. In response, his insulin levels may also rise quickly. This diet produces more inflammation and is not truly heart healthy. In fact, an egg without so many carbohydrates is probably better for his overall metabolism and heart health than his current breakfast.

Learn More:

If you would like to learn more about the glycemic index and how to create healthier breakfasts (and lunches and dinners) we humbly suggest our books, The People’s Pharmacy Quick & Handy Home Remedies, which provides practical details about the DASH (Dietary Approaches for Stopping Hypertension) Diet, The Mediterranean Diet and The Low-Carb Diet. You will find a list of our favorite foods that are far less likely to raise blood sugar, along with a smoothie recipe that is a great way way to start the day.

It may be hard to teach an old dog new tricks, but if your husband believes in science you may want to print out the research articles we have linked above so he can see that an egg once in awhile may actually be a better alternative than a high-carbohydrate cereal-based breakfast. If he reads our books, he can find references that clarify the benefits of low-carb, low-glycemic-index foods. He might also find some alternate breakfast recipes that he will enjoy and that will be good for his heart. We too love granola, but we like to pair it with Greek yogurt, which is high in protein and keeps us going longer.

We welcome others to share their own healthy breakfast recipes below. Where do you stand on the eggs vs cereal debate?