Since lock were presented in 1941, Cheerios have actually been a clip in households throughout the united States.

They remain one of the most popular breakfast cereals ~ above the market and are now obtainable worldwide.

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Although they’re marketed together nutritious, you may wonder whether Cheerios are a healthy an option — and how the various varieties compare.

This post explores Cheerios’ nutrients, flavors, and downsides to assist you determine whether castle a great fit for your routine.

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Cheerios are mainly made from totality grain oats.

Whole grains contain all parts of the grain, therefore they have tendency to provide more nutrients than polished grains. What’s more, eating fiber-rich entirety grains may assist lower cholesterol and also reduce your hazard of heart condition (1).

Furthermore, Cheerios are low in calories and also fat. They additionally boast several essential nutrients the many civilization don’t get sufficient of, such together fiber and also vitamin D (2, 3).

Notably, 1 cup (28 grams) of Cheerios gives 45% that the daily Value (DV) for iron, i beg your pardon many world are deficient in. This mineral plays a an important role in oxygen deliver throughout her body (4, 5).

However, store in mental that many of this nutrients, including iron, vitamin B12, and vitamin D, are added during processing and not normally occurring.

One cup (28 grams) of level Cheerios there is no milk gives (4):

Calories: 100Fat: 2 gramsCarbs: 20 gramsFiber: 3 gramsSugar: 1 gramProtein: 3 gramsVitamin A: 10% that the DVVitamin C: 10% the the DVVitamin D: 10% the the DVVitamin B12: 25% of the DVCalcium: 10% of the DVIron: 45% of the DVZinc: 25% that the DV

As you can see, Cheerios are really low in calories and lack protein and also fat. For these reasons, they don’t carry out a well balanced meal on your own.

With 1 cup (244 grams) the 2% cow’s milk, you’ll obtain an extra 122 calories, 8 grams that protein, and a rise of fat, calcium, and also vitamin D (6).

If you choose nondairy milk, i beg your pardon is frequently low in protein, include a handful of pumpkin seeds or sliced almonds come your grain for a plant-based source of protein.

Adding protein to any meal or snack can help you feel much more full.

Finally, Cheerios are really affordable contrasted with plenty of other breakfast foods.

They’re kid-friendly

Children together young together 8 month may be able to safely gain Cheerios, but only if they’re ready to eat solid foods (7).

They make a an excellent finger food because that toddlers and don’t pose lot of a choking hazard since of how conveniently they soften as soon as wet.

Cheerios deserve to be a great way come get much more whole grains and also iron right into your kid’s diet. Still, it’s necessary not to count too greatly on them. You should aim to incorporate many whole foods items from each food team to support optimal growth and development.


Cheerios are mainly made from whole grains and also pack a wide array of necessary nutrients, consisting of iron, fiber, and vitamin D.

Cheerios come in one assortment of flavors. In fact, there are at the very least 15 arrays — v seasonal ones showing up on occasion.

Most room made from a base of totality grain oats, yet some varieties encompass other grains, added sugars, and extra ingredients.

Some the the most renowned Cheerios spices are:

Plain. These are the initial Cheerios and most simple option. The very first ingredient is oats. Lock contain just 1 gram of included sugar and also no extra flavorings.Honey Nut. among the top selling varieties, these are sweetened through sugar and also honey, plus a hints of almond flavor.Apple Cinnamon. Made generally of entirety grain oats and sugar, this kind also consists of apple purée and cinnamon.Frosted. do with whole grain oats and also cornmeal, these are sweetened with a vanilla flavored street coating.Multigrain. This selection combines whole grain oats, corn, and brown rice. That sweetened with slightly much less sugar than other varieties.

You may notice that countless of the flavored Cheerios varieties harbor added sugar. If you’re trying to alleviate your sugar intake, it’s ideal to limit her intake that the sugary seasonings or merely opt for the level variety.


Cheerios are easily accessible in a wide variety of flavors. While most make up a base of totality grain oats, some include extra ingredients like added sugar.

Although Cheerios are usually a nutritious choice, castle fall brief in particular areas.

Very low in protein

Breakfast cereals are regularly marketed together a complete meal option. However, the bulk of lock are very low in protein — and Cheerios space no exception.

Protein is a critical part that a healthy diet. Consisting of a resource of high top quality protein v each meal is one of the ideal ways come ensure you’re meeting your body’s daily protein needs.

The recommended intake for protein is a minimum the 0.36 grams per lb (0.8 grams every kg) of body weight. For someone that weighs 150 pounds (68 kg), that equals a daily complete of about 55 grams the protein (8).

A 1-cup (28-gram) serving of level Cheerios through 4 ounces (120 mL) of entirety or short fat cow’s milk provides only about 7 grams that protein, most of which comes from the milk.

If you intended to eat Cheerios together a meal, take into consideration pairing it v a resource of protein, such as eggs, Greek yogurt, or tofu scramble. You might also include a grasp of nuts or a spoonful of seed butter to your bowl for a boost of protein and healthy fats.

May pack included sugar

Several types of Cheerios harbor huge quantities of included sugar.

For example, 1 cup (35 grams) of love husband Nut Cheerios contains 12 grams of sugar — a lining 12 times as lot sugar together the plain variety (9).

Excess street intake is connected to an raised risk that chronic diseases, such as heart disease, cancer, and also diabetes. Furthermore, that can add to the overconsumption that calories and unhealthy weight get (10, 11).

The American love Association recommends limiting her daily included sugar intake to 9 teaspoons (37.5 grams) for men and 6 teaspoons (25 grams) for ladies (12).

Although occasional street intake is not most likely harmful, it’s a great idea to be mindful of how much you’re eating, particularly if Cheerios are a clip in her diet or you on regular basis consume much more than one offer at a time.

Opting for the plain selection is your ideal bet for maintaining your street intake low.

Cheerios are considered a processed food

Cheerios are a handle grain product, meaning that the ingredients used to make Cheerios undergo significant processing to produce the last product.

Although Cheerios room made with entirety grain oats, i beg your pardon sets castle apart from other cereals make with much more refined grains favor corn flour or white rice, many Cheerios varieties are packed with unhealthy ingredients like cane sugar, corn syrup, and preservatives (13).

What’s more, because of the processing that the oats undergo to do Cheerios, eat a bowl of Cheerios is no the same as enjoying a key of totality oats.

One research in 30 adults uncovered that eating honey Nut Cheerios brought about a much larger blood sugar and also insulin an answer compared v the intake of equal sections of less processed grain commodities including steel cut and old fashioned oats (14).

Although honey Nut Cheerios space high in added sugar and also thus much much more likely to boost blood sugar than unsweetened serial products, research studies have shown that the processing of totality grains in general substantially impacts blood sugar response, with an ext refined products yielding bigger blood sugar and insulin spikes (15, 16, 17).

Although periodically enjoying Cheerios won’t injury your health, it’s best to choose less processed choices whenever possible, particularly if you regularly consumed sweetened Cheerios varieties.

For example, rather of your morning key of honey Nut Cheerios, try a key of rolling oats topped v berries and a dollop of natural nut butter instead.


Cheerios room a low protein, handle grain product, and also some flavors space high in added sugar. You can balance her nutrient input by adding a resource of protein and also moderating your usage of the higher sugar varieties.

Cheerios have the right to be a healthy and nutritious component of nearly any diet, however it’s essential to balance her diet with various other nutrients and also practice moderation if you choose the higher sugar varieties.

For much more protein, take into consideration serving her Cheerios v high protein dairy products or nondairy milk plus a scoop of seed butter or handful of nuts. Hard-boiled eggs and also omelets also make wonderful sides.

Topping your grain with berry or sliced fruit can rise your vitamin and also mineral intake if flax meal, hemp seeds, and also chia seeds can include fiber and also healthy fats.

Just make sure you include a diverse choice of whole foods throughout the day come meet all of your nutrition needs.


While Cheerios deserve to be part of a healthy diet, you may want come pair them through a source of protein to make a an ext balanced meal. It’s ideal to prevent or limit her intake that the high street options.

Cheerios room a standard breakfast cereal made from whole grains. They’re not only low in fat and calories but likewise affordable and packed with essential vitamins and minerals.

Yet, Cheerios room a handle food, and some flavors are loaded v sugar.

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As such, you must minimize your intake or select low sugar arrays like plain or multigrain. You can likewise bump increase the protein content v nuts or nut butter.

While this breakfast cereal can definitely be part of a healthy diet, be sure to likewise eat a selection of entirety foods to fulfill your body nutrient needs.