Golden Grahams Vs Cinnamon Toast Crunch: Which One Is Healthier?

I bet you’ve been there too, standing in the cereal aisle, trying to decide between the irresistible Golden Grahams and the delectable Cinnamon Toast Crunch. 

It’s a tough call, right?

Golden Grahams and Cinnamon Toast Crunch are two of the most popular breakfast cereals.

Both cereals are made from whole grain wheat as their base ingredient providing a delightful and crunchy experience with every spoonful.

However, when it comes to choosing one, which one is more healthier?

Golden Grahams or Cinnamon Toast Crunch?

Well, that’s what I am going to find in this post, but here’s a quick answer for those standing in the cereal aisle or in a hurry.

Short answer: Golden Grahams is a healthier cereal than Cinnamon Toast Crunch because it contains fewer and simpler ingredients, is lower in calories, contains fewer processed ingredients, and contains higher levels of certain vitamins and minerals.

Read on for a detailed comparison of both cereals in terms of ingredients and nutritional value.

Golden Grahams Vs Cinnamon Toast Crunch: Ingredients comparison

Golden Grahams ingredients

Golden Grahams in bowl with milk

The first ingredient in Golden Grahams is whole-grain wheat.

The second ingredient is Corn meal, which is a good source of certain vitamins and minerals.

The third ingredient is sugar.

Let’s be real – what good is cereal without a touch of sweetness? The sugar provides the sweet flavor that makes every bite of Golden Grahams a treat.

Other ingredients that you would find include:

  • Brown Sugar Syrup
  • Canola Oil
  • Dextrose
  • Baking Soda
  • Salt
  • Natural Flavor

Note that Golden Grahams also come in retro recipe variety, containing extra ingredients such as Honey and Trisodium phosphate.

Besides the above ingredients, Golden Grahams is fortified with various vitamins and minerals such as Calcium Carbonate, Iron and Zinc, and vitamins A, C, B3, B6, B2, B1, B9, B12 and D3.

Cinnamon Toast Crunch ingredients

Cinnamon toast crunch in bowl

Like Golden Grahams, Cinnamon Toast Crunch is also made with whole-grain wheat as the first ingredient.

The second main ingredient is sugar.

Other ingredients that you would find include: 

  • Rice flour
  • Canola and/or Sunflower Oil,
  • Fructose
  • Maltodextrin
  • Dextrose
  • Salt
  • Cinnamon
  • Trisodium Phosphate
  • Soy Lecithin
  • Caramel Color
  • BHT Added to Preserve Freshness

Besides these ingredients, Cinnamon Toast Crunch is fortified with various vitamins and minerals such as Calcium carbonate, Iron, Zinc, and vitamins A, C, B3, B6, B1, B2, B9, B12 and D3.

The verdict: Which is better?

When it comes to ingredients, Golden Grahams will be considered much better than Cinnamon Toast Crunch. 

There are many reasons for this, such as:

  • Golden Grahams has fewer and simpler ingredients.
  • Cinnamon Toast Crunch has more added sugars like sugar, fructose, maltodextrin, and dextrose.
  • Cinnamon Toast Crunch contains more processed ingredients like maltodextrin, dextrose, soy lecithin, and BHT.
  • Cinnamon Toast Crunch has an ingredient called Trisodium Phosphate. This ingredient may not be good for people with kidney, heart, or bone health problems [1].

Note that when it comes to dietary restrictions, none of the both cereals is vegan or gluten-free.

Golden Grahams Vs Cinnamon Toast Crunch: Nutritional comparison


Golden Grahams contain 9g of sugar per serving(30g), while Cinnamon Toast Crunch has 12g of sugar per serving(41g).

It may appear that Golden Grahams contain less sugar. However, if you look closely (sugar by weight) both Golden Grahams and Cinnamon Toast Crunch have similar sugar amount.

Golden Grahams equals 30% sugar by weight. While Cinnamon Toast Crunch equals 29% sugar by weight.

All the sugar in both cereals is added sugar.

However, if I had to choose one based on sugar, I would consider Golden Grahams much better.

Golden Grahams relies on basic table sugar, brown sugar syrup (similar to brown sugar), and dextrose (a simple sugar from corn).

On the other hand, Cinnamon Toast Crunch uses more processed sugar sources like fructose and maltodextrin in addition to table sugar and dextrose.

So while the total sugar content is comparable, I would say Golden Grahams has a slight edge over Cinnamon Toast Crunch.


When it comes to protein punch, both cereals are not good.

Golden Grahams provide 2g of protein per serving(30g). In comparison, Cinnamon Toast Crunch also provides 2g of protein per serving(41g).

However, low protein is generally not a big issue with cereal as they are typically consumed with milk, which boosts the overall protein.

But If I had to choose one, it would be Golden Grahams, as it provide slightly more protein per 100g serving.


If you are hungry for fiber, Cinnamon Toast Crunch emerges as the better option over Golden Grahams.

Golden Grahams contain 1g of fiber per serving(30g), while Cinnamon Toast Crunch contains 3g of fiber per serving(41g).

That’s about 12% of the daily recommended fiber for adults.

Fiber is an essential part of the diet as it promotes digestive health and maintains blood sugar levels.

If you are seeking fiber-packed cereals, look at options like Heritage Flakes or Catalina Crunch.


Golden Grahams contain less calories, with 110 per serving(30g). Cinnamon Toast Crunch clocks in at 170 calories per serving(41g) – over 50 more calories!


When it comes to sodium, Golden Grahams and Cinnamon Toast Crunch deliver equal punches!

Both cereals contain 230mg of sodium per serving, which is usually considered high.

If evaluated, this is about 15% of the daily ideal sodium limit(1500mg) set by the American Heart Association.

However, if you look gram by gram, Golden Grahams has more sodium.

If you follow a low-sodium diet, both cereal options are not ideal for you.

Vitamins and minerals

Both Golden Grahams and Cinnamon Toast Crunch are packed with vitamins and minerals.

However, when it comes to choosing one, Golden Grahams is better option as it has higher levels of B vitamins, iron and zinc.

Here’s the table showing the levels of vitamins and minerals in both cereals.

Vitamins & mineralsGolden Grahams (% daily value)Cinnamon Toast Crunch (% daily value)
Vitamin A10%10%
Vitamin C10%10%
Vitamin B1 (thiamin)25%20%
Vitamin B2 (riboflavin)25%10%
Vitamin B3 (niacin)25%10%
Vitamin B6 (pyridoxine)25%20%
Vitamin B9 (folate)25%20%
Vitamin B12 (cyanocobalamin)25%20%
Vitamin D310%20%
Per serving

Final words: which one is healthier?

After looking closely at the ingredients, sugar, protein, calories, fiber and sodium, Golden Grahams emerges as the healthier choice.

There are several reasons for this, such as:

  • Golden Grahams has few and simple ingredients.
  • Golden Grahams has better sugar sources.
  • Golden Grahams provide more protein per 100g.
  • Golden Grahams are low in calories (ideal for weight loss).
  • Golden Grahams has less processed ingredients.
  • Golden Grahams has much better levels of certain vitamins and minerals.

However, there are a couple of areas where Cinnamon Toast Crunch fights back, such as:

  • Cinnamon Toast Crunch has more fiber.
  • Cinnamon Toast Crunch has less sodium gram by gram.

Note that I have not compared the cereals based on taste and price because taste is subjective, and the prices of both cereals can vary.

I hope that this information will help you in choosing the best cereal as per your needs.

But overall, Golden Grahams is the winner.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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