“Some popular cereals in South Africa still contain around 30g of sugar per 100g, nearly one-third of the product.”

Four years ago, Jonno Proudfoot filmed a simple but powerful video.

He lined up a selection of breakfast cereals and measured out how many teaspoons of sugar were hiding in each bowl.

The result shocked a lot of people.

But we wondered something simple:

Has anything actually changed since then?

So we looked again.

A recent analysis published by BusinessTech examined some of South Africa’s most popular breakfast cereals and the results suggest the problem is still very much alive.

The Sugar Still Hiding in Popular Cereals

According to the BusinessTech review of cereals sold in South Africa, many still contain extremely high levels of sugar per 100 grams.

Some examples include:

That means in many cases almost one-third of the product is sugar.

To put that into perspective:

30 grams of sugar equals roughly 6 teaspoons.

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Some popular cereals sold in South Africa contain more than 30g of sugar per 100g.

What That Actually Means in a Bowl

Here’s where it gets interesting.

Most cereal boxes recommend a serving size of 30 grams.

But when parents pour cereal for their kids, they’re usually pouring 50–70 grams without thinking twice.

Which means a typical breakfast bowl could contain:

🥣 4–8 teaspoons of sugar

And that’s before milk, fruit juice, or flavoured yoghurt even enters the picture.

The Mid-Morning Crash Many Parents Recognise

If you’re a parent, this next part might sound familiar.

Your child eats breakfast.

They head to school.

And by mid-morning they are:

• tired
• irritable
• hungry again
• asking for snacks

That’s because high-sugar cereals trigger a rapid spike in blood sugar.

The body releases insulin to deal with the sugar load.

Then blood sugar drops again — often leaving kids feeling flat and hungry only a few hours later.

This rollercoaster can affect:

• concentration at school

• energy levels

• mood

• appetite throughout the day

Why Cereal Has a “Health Halo”

Breakfast cereals have been marketed as the ideal way to start the day for decades.

Boxes proudly advertise things like:

✔ Whole grains
✔ Added vitamins
✔ Source of iron
✔ High in fibre

But adding vitamins to a sugary processed grain product does not magically make it healthy.

It’s still a highly processed food that digests quickly and spikes blood sugar.

And cereals marketed directly to children often contain some of the highest sugar levels of all.

Bright colours.

Cartoon mascots.

Toy giveaways.

But inside the box?

Sugar and refined grains.

What Happens When Kids Eat Real Food Instead

When families switch from cereal to real food breakfasts, something interesting often happens.

Parents report that their kids experience:

• steadier energy
• fewer cravings
• better focus at school
• less mid-morning hunger

Why?

Because real food breakfasts contain protein, healthy fats and nutrients that keep kids fuller for longer.

What a Real Breakfast Looks Like

Instead of cereal, try:

🍳 Eggs and avocado
🥓 Bacon and eggs
🥣 Greek yoghurt with nuts
🥚 Omelettes with vegetables
🥑 Leftovers from dinner (yes, really)

These foods help stabilise blood sugar and fuel kids for the day ahead.

Teaching Kids About Real Food

Helping children develop healthy eating habits early can make an enormous difference later in life.

That’s exactly why we created Raising Superheroes, a book designed to help parents raise confident, healthy kids who understand how food fuels their bodies.

👉 Learn more about the book here:
https://realmealrevolution.com/raising-superheroes-book/

It’s packed with practical guidance for parents who want to move away from ultra-processed foods and towards real nutrition.

Ready to Reduce Sugar as a Family?

If you’re curious what happens when you remove added sugar for just a short time, our 7-Day Sugar Free Challenge is a great place to start.

Over seven days we help you:

• identify hidden sugars
• understand how sugar affects energy and cravings
• transition to simple real foods

👉 Join the challenge here:
https://realmealrevolution.com/7-day-sugar-free-challenge/

Many families are surprised by how quickly energy and appetite stabilise.

The Real Question

The real question isn’t whether cereal companies reduce sugar by a few grams.

The real question is:

Why are we feeding kids dessert for breakfast in the first place?

When you replace ultra-processed cereals with real food, you often see:

• steadier energy
• fewer cravings
• better concentration
• happier mornings

Sometimes the biggest change in a child’s day starts with what’s in the breakfast bowl.

Cereal	Brand	Sugar (g/100g)	Energy (kJ)
Otees Bubblegum	Bokomo	33.6	1705
Strawberry Pops	Kellogg’s	33.1	1502
Coco Pops Original	Kellogg’s	33.1	1453
Coco Pops Big 5	Kellogg’s	33.0	1453
Frosties	Kellogg’s	32.8	1430
Otees Cream Soda	Bokomo	32.5	1703
Milo Energy	Nestlé	29.3	1625
Coco Pops Fills	Kellogg’s	28.9	1063
Froot Loops Original	Kellogg’s	28.0	1479
Crunchalots Fillows Strawberry	Jungle	28.0	1876
Crunchalots Fillows Chocolate	Jungle	27.0	1834
ProNutro Chocolate	Bokomo	25.7	1487
Coco Pops Chocos	Kellogg’s	25.5	1475
Cheerios Honey	Nestlé	24.9	1590
ProNutro Strawberry	Bokomo	24.6	1496
Coco Pops Crunchers	Kellogg’s	23.6	1389
Milo Duo	Nestlé	23.6	1635
Rice Krispies Strawberry	Kellogg’s	23.3	1524
Crunchalots Fillows Original	Jungle	23.2	1745
Otees Original	Bokomo	21.9	1511
ProNutro Whole Wheat	Bokomo	21.6	1464
Oatso Easy Chocolate	Jungle	20.2	1738
Muesli Mixed Berries	Jungle	19.3	1739
Granola Fruit Mix	Kellogg’s	19.1	1773
Smart Life Chocolate	Futurelife	17.3	1494
Rice Krispies Vanilla	Kellogg’s	17.1	1662
Special K	Kellogg’s	16.7	1301
Smart Food Original	Futurelife	15.8	1492
Smart Food Lite	Futurelife	14.6	1430
All Bran Flakes	Kellogg’s	12.9	1054
Cheerios Oat	Nestlé	9.0	1608
Corn Flakes	Kellogg’s	7.9	1355
Weet-bix	Bokomo	2.9	1480
Muesli Dark Chocolate	Alpen	1.8	1563
Oats	Jungle	1.5	1584
Smart Food Zero Original	Futurelife	1.3	1528
Oatso Easy Original	Jungle	1.0	1605