A new study has evaluated various breakfast foods based on nutritional parameters such as vitamins, fiber, protein, and additives. Using these criteria, researchers developed a “food compass,” assigning each food a score from 0 to 100—the higher the score, the healthier the choice.
Here are some of the healthiest and least healthy breakfast options, according to researchers.
1. A True Superfruit
Raspberries top the list with a perfect score of 100.
They are packed with vitamins, fiber, and antioxidants that strengthen the immune system and help regulate blood sugar levels.
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Adding a handful of raspberries to your yogurt can work wonders.
2. Healthy Fats
Avocados also received a perfect score of 100.
This creamy fruit is rich in monounsaturated fats, which are beneficial for heart health.
It’s also a great source of potassium and fiber—perfect on a slice of whole-grain toast.
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3. Protein and Omega-3
With a score of 100, raw salmon is one of the healthiest breakfast choices.
It is loaded with omega-3 fatty acids, which support both brain and heart health, and is an excellent source of protein. Try it in a bowl or on bread.
4. A Solid Breakfast Base
Yogurt, especially the natural and unsweetened varieties, scores a high 81.
It is rich in probiotics, which promote gut health, and is also a good source of calcium and protein.
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5. A Surprisingly Healthy Choice
Although many consider breakfast cereals to be unhealthy, Cheerios score an impressive 95.
They contain whole grains and fiber, which support digestion, making them a quick and convenient option.
6. Versatile and Nutritious
Scrambled eggs score 60, making them a solid breakfast choice.
Eggs are packed with protein and contain essential vitamins and minerals. Adding vegetables makes them even healthier.
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7. The Healthy Drink
Your morning coffee scores 58 if you add a little milk.
Coffee contains antioxidants and, in moderation, can boost mood and energy levels.
8. Treasures From the Sea
With an average score of 67, fish and seafood are worth considering as part of your breakfast.
They are rich in protein, omega-3 fatty acids, and vitamins that benefit both brain and body health.
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9. Fatty Meats
Meat products like bacon and sausages score between 25 and 43 in the study.
Although they are popular breakfast choices, they contain high amounts of saturated fat and salt. Consider replacing them with plant-based alternatives or lean meats.
10. One of the Lowest on the List
10. One of the Lowest on the List
Although cornflakes are a classic breakfast food, Kellogg’s Cornflakes score only 19.
They contain little fiber and are often high in added sugar. A better alternative could be oatmeal or other whole-grain products.
The article is based on information from Kristeligt Dagblad.