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

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

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Although they’re marketed as nutritious, you may wonder even if it is Cheerios are a healthy choice — and also how the different varieties compare.

This write-up explores Cheerios’ nutrients, flavors, and downsides to aid you identify whether lock a an excellent fit for your routine.

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Cheerios are mostly made from entirety grain oats.

Whole seed contain all parts of the grain, so they tend to provide more nutrients than polished grains. What’s more, eat fiber-rich totality grains may assist lower cholesterol and also reduce your danger of heart disease (1).

Furthermore, Cheerios room low in calories and fat. They also boast several essential nutrients the many world don’t get enough of, such as fiber and also vitamin D (2, 3).

Notably, 1 cup (28 grams) the Cheerios offers 45% of the everyday Value (DV) for iron, i m sorry many human being are deficient in. This mineral theatre a critical role in oxygen move throughout your body (4, 5).

However, store in mind that numerous of this nutrients, including iron, vitamin B12, and also vitamin D, are included during processing and also not naturally occurring.

One cup (28 grams) of plain Cheerios without milk provides (4):

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

As you can see, Cheerios are an extremely low in calories and lack protein and fat. Because that these reasons, they don’t administer a balanced meal on your own.

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

If you pick nondairy milk, i m sorry is frequently low in protein, include a handful of pumpkin seeds or sliced almonds to your cereal for a plant-based resource of protein.

Adding protein to any kind of meal or snack can assist you feel an ext full.

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

They’re kid-friendly

Children as young as 8 months may be able to safely enjoy Cheerios, yet only if they’re all set to eat solid foodstuffs (7).

They make a good finger food for toddlers and also don’t pose much of a choking hazard since of how conveniently they soften once wet.

Cheerios can be a great way to get much more whole grains and iron right into your kid’s diet. Still, it’s crucial not to count too greatly on them. You must aim come incorporate numerous whole foods from every food team to assistance optimal growth and also development.


Cheerios are generally made from totality grains and also pack a large array of important nutrients, including iron, fiber, and vitamin D.

Cheerios come in an assortment that flavors. In fact, there are at least 15 varieties — through seasonal ones showing up on occasion.

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

Some that the most famous Cheerios spices are:

Plain. These space the initial Cheerios and most simple option. The very first ingredient is oats. Lock contain just 1 gram of included sugar and no extra flavorings.Honey Nut. among the optimal selling varieties, these room sweetened through sugar and also honey, add to a hints of almond flavor.Apple Cinnamon. Made primarily of entirety grain oats and also sugar, this form also includes apple purée and also cinnamon.Frosted. make with totality grain oats and also cornmeal, these are sweetened v a vanilla flavored sugar coating.Multigrain. This range combines totality grain oats, corn, and also brown rice. It’s sweetened v slightly much less sugar than various other varieties.

You may notice that numerous of the flavored Cheerios varieties harbor included sugar. If she trying to reduce your street intake, it’s best to limit your intake the the sugary seasonings or merely opt for the plain variety.


Cheerios are obtainable in a wide range of flavors. If most make up a basic of whole grain oats, some incorporate extra ingredient like added sugar.

Although Cheerios are usually a nutritious choice, they fall brief in certain areas.

Very short in protein

Breakfast cereals are often marketed as a finish meal option. However, the majority of castle are very low in protein — and also Cheerios are no exception.

Protein is a crucial part that a healthy diet. Including a source of high top quality protein through each meal is among the ideal ways come ensure you’re conference your body’s daily protein needs.

The recommended intake because that protein is a minimum of 0.36 grams per lb (0.8 grams per kg) of body weight. Because that someone who weighs 150 pounds (68 kg), that equates to a daily complete of around 55 grams the protein (8).

A 1-cup (28-gram) serving of level Cheerios with 4 ounces (120 mL) of whole or low fat cow’s milk offers only about 7 grams the protein, most of which comes from the milk.

If you intended to eat Cheerios together a meal, think about pairing it v a resource of protein, such as eggs, Greek yogurt, or tofu scramble. You could also include a handful of nuts or a spoonful of seed butter to her bowl for a boost of protein and healthy fats.

May pack included sugar

Several varieties of Cheerios harbor large quantities of included sugar.

For example, 1 cup (35 grams) of love husband Nut Cheerios consists of 12 grams of sugar — a lining 12 times as much sugar as the plain selection (9).

Excess sugar intake is linked to an raised risk of chronic diseases, such together heart disease, cancer, and diabetes. Furthermore, that can contribute to the overconsumption the calories and unhealthy weight acquire (10, 11).

The American love Association recommends limiting your 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 likely harmful, the a good idea to be responsibility of exactly how much she eating, particularly if Cheerios are a staple in her diet or you consistently consume much more than one offer at a time.

Opting for the plain variety is your best bet for maintaining your street intake low.

Cheerios are taken into consideration a processed food

Cheerios room a processed grain product, an interpretation that the ingredients used to make Cheerios undergo far-reaching processing to produce the final product.

Although Cheerios room made with totality grain oats, i beg your pardon sets lock apart from various other cereals make with more refined grains like corn flour or white rice, plenty of Cheerios ranges are packed through unhealthy ingredients prefer cane sugar, corn syrup, and also preservatives (13).

What’s more, as result of the processing that the oats experience to make Cheerios, eating a key of Cheerios is no the same as enjoy it a key of whole oats.

One research in 30 adults discovered that eating love husband Nut Cheerios led to a much larger blood sugar and insulin an answer compared v the intake of equal sections of less processed grain products including stole cut and old fashioned oats (14).

Although love husband Nut Cheerios are high in added sugar and thus much more likely to rise blood sugar than unsweetened serial products, researches have presented that the processing of entirety grains in general considerably impacts blood street response, with an ext refined commodities yielding bigger blood sugar and also insulin spikes (15, 16, 17).

Although sometimes enjoying Cheerios won’t damage your health, it’s best to select less processed options whenever possible, especially if you consistently consumed sweetened Cheerios varieties.

For example, rather of her morning key of honey Nut Cheerios, shot a key of rolled oats topped v berries and a dollop of organic nut butter instead.


Cheerios space a low protein, processed grain product, and some flavors room high in added sugar. You can balance her nutrient intake by including a source of protein and moderating your consumption of the higher sugar varieties.

Cheerios deserve to be a healthy and nutritious component of nearly any diet, yet it’s important to balance her diet with various other nutrients and practice moderation if you like the greater sugar varieties.

For much more protein, take into consideration serving your Cheerios through high protein dairy product or nondairy milk plus a scoop of nut butter or handful of nuts. Hard-boiled eggs and omelets likewise make wonderful sides.

Topping your cereal with berries or sliced fruit can boost your vitamin and mineral intake while flax meal, hemp seeds, and also chia seed can include fiber and also healthy fats.

Just make sure you include a diverse selection of entirety foods transparent the day come meet all of your nutrition needs.


While Cheerios can be part of a healthy and balanced diet, you might want to pair them with a source of protein to do a more balanced meal. It’s ideal to stop or limit her intake that the high street options.

Cheerios room a standard breakfast grain made from totality grains. They’re not just low in fat and calories but likewise affordable and packed with vital vitamins and also minerals.

Yet, Cheerios are a handle food, and some flavors space loaded through sugar.

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As such, you must minimize her intake or choose low sugar ranges like level or multigrain. You can also bump up the protein content through nuts or seed butter.

While this breakfast grain can definitely be part of a healthy and balanced diet, be sure to additionally eat a variety of entirety foods to satisfy your body nutrient needs.