Dietitians share the healthiest oatmeal brands you can buy that are low in sugar and high in flavor, fiber, and protein—plus ones to avoid.

Make a smart choice at breakfast with these seven healthy oatmeal options—and find out which five to leave on the shelf. Oatmeal’s health benefits largely come from its high fiber content. Not only does fiber aid digestion, but oats are also rich in prebiotic fiber, which promotes a healthy gut microbiome by feeding beneficial bacteria.

Read on to find some healthy instant oatmeal brands to try next, then check out the 10 Unhealthiest Instant Oatmeals on Grocery Shelves. Per packet: 160 calories, 4 g fat (0 g saturated fat), 110 mg sodium, 30 g carbs (6 g fiber, 8 g sugar), 5 g protein. If you're a banana fan, check out Purely Elizabeth's Banana Nut Oatmeal.

When it comes to oatmeal, the healthiest option is plain, unenriched, and made from whole oats. Specifically, whole oat groats are the healthiest type of oatmeal because they’re minimally processed. And you’ll generally want to find product labels stating that your oatmeal is organic and non-GMO.

Nature’s Path is one of the healthiest oatmeal brands, and for good reason: It’s delicious and creamy. Made from organic rolled oats, it packs the full nutrients needed to keep you going: 190 calories, 3g fat, 34g carbs, 6g fiber, and 8g protein.