Breakfast Tier List

10g protein per 100g at 59 calories — plus live cultures. The dairy S-tier candidate.

Protein without the payload — you ditched the nutrients with the yolk.

A legitimate fiber vehicle — 7g per 100g — if it's actually whole grain.

A real egg and 17g protein — the best bad choice on the breakfast menu.

Beta-glucan fiber that actually moves cholesterol numbers. The breakfast default for a reason.

Eat the yolk. That's where the choline lives.

Complete protein, but you'd need a liter for it to matter. It's a beverage, not a strategy.

The baseline fruit — fiber, crunch, and portability. Everything else is measured against it.

The potassium cliché that earned it — 358mg plus real B6.

Health food by reputation — check the sugar before you commit.

Flaky, buttery, 250 calories — the French knew what they were doing.

260 calories of fried dough and glaze — breakfast of champions is a lie.