Breakfast cereals are usually high in carbs – refined, processed carbs, at that – and contain little protein. There are a few cereal options, however, that pack in a surprising punch of protein, which is essential for keeping us fuller, longer; supporting muscle repair and growth; and maintaining alertness and focus. Read on for a list of the best high-protein cereals you can find at your local grocery store.

Tip: Check product websites for store-locator in your region

Magic Spoon Grain-Free Cereal

• Per ½ cup (28 grams): 90 calories, 11 grams carbs (0 net carbs), 3 grams fiber, 0 grams sugar, 10 grams protein
• Ingredients include: Milk protein isolate, erythritol (a plant-based, no-calorie sweetener), MCTs (medium chain triglycerides), insulin, allulose (a plant-based sweetener), natural colors, monk fruit extract
• Dairy-based protein; sweetened with monk fruit extract
• Flavors include: Fruity, Cocoa, Frosted, Honey, Cinnamon

Kay’s Naturals Cereal

• Per cup (34 grams): 120 calories, 18 grams carbs (14 net carbs), 4 grams fiber, 3 grams sugar, 12 grams protein
• Non-GMO ingredients include: Soy protein isolate, yellow corn flour, rice flour, tapioca starch, pea fiber, honey, sugar and stevia
• Plant-based protein; sweetened with blend of honey, sugar and stevia
• Flavors include: Apple Cinnamon, Honey Almond, French Vanilla

HighKey Protein Cereal

• Per cup (37 grams): 150 calories, 15 grams carbs (4 net carbs), 1 gram fiber, 0 grams sugar, 13 grams protein
• Ingredients include: Milk protein blend (casein, whey protein concentrate), allulose, monk fruit extract, sunflower and avocado oils, inulin
• Dairy-based protein; sweetened with allulose and monk fruit extract
• Flavors include: Fruity, Cocoa, Frosted, Blueberry, Cinnamon

Catalina Crunch Keto Friendly Cereal

• Per ½ cup (36 grams): 110 calories, 14 grams carbs (5 net carbs), 9 grams fiber, 0 grams sugar, 11 grams protein
• Ingredients include: Pea protein, potato fiber, corn fiber, chicory root fiber, tapioca flower, sunflower oil
• Plant-based protein; sweetened with stevia
• Flavors include: Fruity, Maple Waffle, Chocolate Banana

Nature’s Path Organic Keto Cereal

• Per cup (40 grams): 110 calories, 20 grams carbs (4 net carbs), 10 grams fiber, 0 grams sugar, 7 grams protein
• Organic ingredients include: Potato fiber, erythritol (a plant-based, no-calorie sweetener), tapioca starch, navy bean flower, pea protein, mung bean protein, coconut oil, psyllium (fiber)
• Plant-based protein; sweetened with organic monk fruit extract
• Flavors include: Cinnamon Toast, Dark Chocolate

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items. A version of this article originally appeared on WGNO’s “FUELED wellness + nutrition with Molly” segment.