Are Rice Krispies healthy? Dietician's verdict on the cereal after major recipe change - and the surprising benefit of eating a bowl before a workout

Kellogg's Rice Krispies is no longer the breakfast cereal we all know and love.The morning favourite has changed recipe, replacing grains of rice with wheat and rice flour - finely milled grains that are digested faster.The cereal giant announced this week that changing weather conditions have disrupted global supply chain and grain availability, pushing them to alter the ingredients in Rice Krispies and Coco Pops.Experts say the health impact will be sizeable for the millions of Britons living with coeliac disease - an autoimmune condition whereby the gut attacks itself after eating gluten.Rice Krispies now contain wheat - making them potentially dangerous for coeliacs, and possibly harmful to those with gluten sensitivities. Nutritionist Rhiannon Lambert has described this reformulation as a 'disappointing missed opportunity' to boost the nutrition of a breakfast eaten by millions; the quantity of crucial fibre remains as low as before, and there's still too much sugar, she says.But is a bowl of Rice Krispies really that bad for you? And how does it compare to other cereal favourites? Diet experts put seven breakfast staples to the test. Kellogg's said the popular cereal brands are now made using corn flour and rice flourWhat's in a bowl of Rice Krispies - and is it good for you? The recipe reformulation has resulted in little change to the ingredients list - the only difference being the replacement of puffed rice grains with rice flour and wheat.Sugar, barley, malt extract and salt are added, resulting in sweet, light puffs. One 30g bowl will set you back 117 calories, 2.4g sugar (roughly half a teaspoon), traces of salt and less than 0.5g of saturated fat. But for this, the nutritional benefit is minimal. You get just 2.1g of protein and less than a gram of fibre.Fibre is a vital nutrient - abundant in vegetables, fruit and wholegrains - that is known to reduce the risk of bowel cancer, as well as heart disease. The vast majority of us need to eat more; only 4 per cent of Britons get the recommended 30g a day.Meanwhile, experts recommend adults have around 20g of protein at every meal, depending on your size, in order to keep you full.Dietician Nichola Ludlam-Raine says that, unlike other cereals like Weetabix and Bran Flakes, Rice Krispies are not made with wholegrains, which are abundant in fibre as well as other vitamins and minerals. Nichola Ludlam-Raine (pictured) says wholegrain cereals are often a better option than Rice Krispies'Porridge, overnight oats, low sugar granola and Weetabix are other options that offer wholegrains,' she adds.However due to fortification a bowl of Rice Krispies delivers vitamin D, iron, folate, vitamin B12 and niacin. But there is one surprising benefit of the cereal - it can offer a reliable burst of energy during long periods of intense exercise. In 2021, Rice Krispie treats - which add sugar and condensed milk to the rice cereal to form snack bars - found viral fame after fitness influencers declared them an excellent pre-workout snack. While experts advise a snack that's less sugary, the theory has scientific underpinnings. Sports nutritionists recommend meals and snacks that are high in carbohydrate but low in fat, fibre and, ideally, sugar, before prolonged periods of endurance exercise like climbing and cycling. Specifically, the International Society of Sports Nutrition recommends a 'light snack' consisting mostly of carbohydrate 30-60 minutes before a workout. This is because nutrients that slow digestion down, like fibre and protein, can delay the conversion of glucose in the carbohydrates into energy, making you feel sluggish.The 30g of carbohydrate in the cereal is predominantly starch, which is broken down into glucose. Because the rice has been processed and cooked, this starch is generally readily digestible.How does it compare to other cereals I like?Cornflakes If you're in the market for a healthy breakfast, cornflakes are not the ideal choice Per 30g bowl: 113 calories, 2.4g sugars, 0.9g fibre, 2.1g protein, <0.5g saltCornflakes has a virtually identical nutritional profile to rice krispies; low in filling protein and fibre, and relatively low in sugar and salt.At just over 100 calories, like Rice Krispies, they'll likely result in hunger pangs pretty soon after finishing a bowl, says nutritionist Angela Dowden. 'Because cornflakes are made from refined maize rather than wholegrain, they contain very little fibre and modest protein,' says Dowden.'They are nutritionally inferior to most other options.' Weetabix Two wheat biscuits contain three times the amount of fibre you'll find in a bowl of rice krispiesPer two biscuits: 133 calories, 1.6g sugars, 3.8g fibre, 4.1g protein, 0.2g saltWith 95 per cent wholegrain wheat and added vitamins and minerals, a couple of Weetabix with protein-heavy milk is hard to fault, says Dowden.'It's a good source of fibre and protein, and low in sugar – most of which comes from malted barley extract – and salt.'I'd say it is one of the most nutritious breakfast cereals and perhaps the best family all-rounder. Shreddies A good hit of fibre and protein in Shreddies, but the sugar content is 'far from ideal'Per 40g bowl: 146 calories, 5g sugar, 4.8g fibre, 4.3g protein, 0.3g salt Made from more than 96 per cent wholegrain wheat, Shreddies offers more than a third of your daily fibre and protein to keep you full, says Dowden.'The sugar content is higher than ideal - twice the amount of a bowl of Rice Krispies - but they’re still a far better everyday choice than many people assume.'Kellogg's Special K Special K contains an exceptionally high amount of folate and iron, which many are lacking Per 30g bowl: 118 calories, 4.5g sugar, 1.8g fibre, 2.4g protein, 0.2g saltSpecial K is one of the more heavily fortified cereals, providing generous amounts of iron, vitamin D and B vitamins, says Dowden.One bowl contains twice as much folic acid and iron as the same amount of Rice Krispies, which is particularly useful for women and girls who are more vulnerable to deficiency. 'But the fibre content is on the lower end – containing half the amount of some other cereals – and the sugar level – more than a teaspoon and nearly twice that of Rice Krispies – is higher than ideal,' Dowden adds. Bitesized Shredded Wheat Shredded Wheat is 'hard to beat', according to nutritionist Angela DowdenPer 40g bowl: calories: 145 calories, 0.3g sugar, 5.7g fibre, 5g protein, 0.02g saltIf you value simplicity above all else, Shredded Wheat is hard to beat. Made entirely from wholegrain wheat, it's naturally high in fibre and protein while containing virtually no sugar or salt.'The only downside is it isn't fortified, so you miss out on some useful added vitamins and minerals, although a certain amount occurs naturally in the wholegrain,' says Dowden. 'With milk and some berries it's a healthy start to the day.'Frosties A portion of Frosties contains just under three teaspoons of sugar, with very little filling fibre Per 30g bowl: 113 calories, 11g sugar, 0.6g fibre, 1.4g protein, 0.25g saltFrosties are less healthy than rice krispies, experts conclude. Not only is there a whopping three teaspoons of sugar in a small bowl, but there's less protein and virtually half the fibre. 'Most of us will be able to feel the sugar penetrating into our teeth after the first few mouthfuls,' says Dowden. 'The fibre and protein is unlikely to be enough to level out blood sugar levels, leaving you feeling hungry by mid-morning.'Cheerios While Cheerios may be 'ultraprocessed', diet experts say they are far from a bad choice Per 30g bowl: 113 calories, 5.3g sugar, 2.9g fibre, 3g protein, 0.2g saltThe experts say that this multigrain cereal sits 'somewhere in the middle' when it comes to cereals that are good for our health.There's more than twice the sugar of Rice Krispies, but you also get considerably more filling protein and fibre.'Cheerios are a good place to start when switching up your breakfast cereal,' says nutritionist Rhiannon Lambert. READ MORE: Nutritionist reveals the healthiest cereals on the market that you should choose