Hi Mrs b,
According to my food optimising book b choices tend to wholegrain based cereals, includes fruit & fibre, sultana bran etc. 28g plus 1 ryvita is healthy extra b. My favourites are bitesize shredded wheat or new Kellogg's all bran golden crunch.
Just beware crunchy nut, special k etc all have syn values probably due to sugar content. If you're in a hurry 2 alpen light bars (b choice) & a Mullerlight is a good option. Hope this helps, all the best.