Cheerios are marketed as a heart-healthy option and are a long-time consumer favourite. But are Cheerios a healthy choice? Check out our full dietitian review before adding them to your grocery cart.
Are Cheerios Healthy?
Cheerios are made with whole grain oats as the main ingredient and are low in sugar (original flavour). Cheerios are also an excellent source of iron. However, Cheerios are low in fibre compared to other cereals on the market. The flavoured Cheerios can also be higher in sugar than others on the market, with up to 16g of sugar per serving.
If you enjoy Cheerios, we suggest mixing plain Cheerios or Multigrain Cheerios with high-fibre cereal or adding high-fibre seeds such as ground flax seeds or chia seeds to boost the fibre content of your meal. Alternatively, we suggest choosing a cereal with at least 5g of fibre, and less than 6g of sugar per serving.
Cheerios Nutrition Facts
Note: the nutrition facts below reflect a 1-cup serving of Cheerios Original. The range of nutrition information for all flavours is listed in parentheses. See our Cheerios Nutrition Facts Comparison Chart below for details.
Calories: 100
Fat: 2g (2-6g), from whole grain oats and monoglycerides
Saturated fat: 0.4g
Carbohydrate: 20g (20-44g), from whole grain oats, corn starch, and sugar
Fibre: 3g (2.5-3g), from whole grain oats
Sugar: 1g (1-16g), from added sugar
Protein: 4g (2-4g), from whole grain oats
Sodium: 170mg (150-280mg), from salt
Micronutrients: calcium 52mg, iron 5.5mg, Thiamine 0.05mg, Riboflavin 0.03, Niacin 1mg, B6 0.14mg, folate 32mcg, pantothenate 0.3mg, phosphorus 12.6mg, magnesium 63mg, zinc 0.88mg.
Cheerios Nutrition Comparison
| Cheerios Original | Multigrain Cheerios | Honey Nut | Apple Cinnamon | Chocolate Peanut Butter Cherios | Chocolate Cheerios | Strawberry Banana Cheerios | Vanilla Spice Cheerios | Oat Crunch Almond Cheerios | Oat Crunch Cinnamon Cheerios | Oat Crunches Oats 'N Honey Cheerios | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories | 100 | 110 | 147 | 160 | 160 | 150 | 150 | 120 | 230 | 230 | 230 |
| Fat (g) | 2 | 1 | 2 | 2.5 | 4.5 | 2 | 2.5 | 1 | 6 | 5 | 5 |
| Saturated fat (g) | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 |
| Carbohydrate (g) | 20 | 25 | 31 | 32 | 25 | 30 | 31 | 25 | 43 | 44 | 44 |
| Fibre (g) | 3 | 2 | 2.5 | 2.5 | 2.5 | 3 | 3 | 2 | 3 | 3 | 3 |
| Sugar (g) | 1 | 6 | 12 | 13 | 9 | 11 | 12 | 6 | 15 | 16 | 16 |
| Protein (g) | 4 | 2 | 4 | 4 | 4 | 4 | 3 | 2 | 4 | 4 | 4 |
| Sodium (mg) | 170 | 160 | 213 | 160 | 227 | 210 | 150 | 150 | 270 | 280 | 280 |
| Potassium (mg) | N/A | 75 | N/A | N/A | N/A | 125 | 100 | 75 | 150 | 125 | 125 |
| Calcium (mg) | 52 | 100 | 173 | 173 | 173 | 150 | 175 | 100 | 125 | 100 | 100 |
| Iron (mg) | 5.5 | 4 | 7 | 7 | 7 | 5 | 5 | 4 | 7.5 | 7.5 | 7.5 |
Note: we routinely update our nutrition facts. However, product formulations may change between updates. Always check the nutrition label for the most up-to-date nutrition facts before consuming a product.
Check out our Cereal Nutrition Comparison chart to see how Cheerios measure up to other cereal on the market.
Are Cheerios Healthy? Dietitian Review
Cheerios Ingredients
Whole Grain Oats: a source of carbohydrates and fibre.
Corn Starch: a source of carbohydrate (starch) commonly used as a thickener and binding agent.
Sugar: used to sweeten Cheerios.
Salt: source of sodium.
Trisodium Phosphate: used as an emulsifier, thickening agent, and stabilizing agent.
Calcium carbonate: emulsifier, stabilizer, thickening agent.
Monoglycerides: source of fatty acids used as an emulsifier, stabilizer, and thickening agent.
Tocopherols: preservative.
Cheerios Ingredient Comparison
| Cheerios | Multigrain Cheerios | Honey Nut Cheerios | Apple Cinnamon Cheerios | Chocolate Peanut Butter Cheerios | Chocolate Cheerios | Strawberry Banana Cheerios | Vanilla Spice Cheerios | Cheerios Oat Crunch Almond | Cheerios Oat Crunch Oats & Honey | Cheerios Oat Crunch Cinnamon | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Ingredients | Whole grain oats, Corn starch, Sugar, Salt, Trisodium phosphate, Calcium carbonate, Monoglycerides, Tocopherols | Whole grain oats, Whole grain corn, Sugars (sugar and/or golden sugar, golden syrup), Corn starch, Brown rice flour, Whole sorghum flour, Salt, Calcium carbonate, Trisodium phosphate, Monoglycerides, Caramel and annatto (for colour), Tocopherols (for freshness), | Whole grain oats, Sugar and/or Golden sugar, Corn starch, Honey, Golden syrup, Salt, Calcium carbonate, High monounsaturated canola, Canola and/or high monounsaturated sunflower oil, Trisodium phosphate, Monoglycerides, Tocopherols, Natural almond flavour | Whole grain oats, Sugar and/or golden sugar, Corn starch, Concentrated apple puree, Corn syrup, High monounsaturated canola, Canola and/or high monounsaturated sunflower oil, Golden syrup, Calcium carbonate, Salt, Cinnamon, Trisodium phosphate, Monoglycerides, Sodium citrate, Tocopherols (to preserve freshness) | Whole Grain Oats, Sugar and/or Golden Sugar, Peanut Butter (Peanuts, Sugar, Monoglycerides, Salt), Dextrose, Corn Starch, Corn Syrup, High Monounsaturated Canola Oil, Salt, Cocoa, Calcium Carbonate, Caramel Colour, Tripotassium Phosphate, Monoglycerides, Natural Flavour, Tocopherols. | Whole grain oats, Sugars (sugar and/or golden sugar, corn syrup), Corn starch, Cocoa, Salt, Caramel (for colour), Calcium carbonate, High monounsaturated canola, canola and/or high monounsaturated sunflower oil, Trisodium phosphate, Monoglycerides, Natural flavour, Tocopherols (to preserve freshness) | Whole grain oats, Sugars (sugar, corn syrup, banana puree, strawberry puree), Corn starch, High monounsaturated canola, canola and/or high monounsaturated sunflower oil, Calcium carbonate, Salt, Trisodium phosphate, Monoglycerides, Radish and strawberry juice conentrate (for colour), Natural flavour, Citric acid, Tocopherols | Whole grain oats, Whole grain corn, Sugars (sugar and/or golden sugar, corn syrup), Corn starch, Brown rice flour, Salt, Calcium carbonate, Cinnamon, Trisodium phosphate, Monoglycerides, Caramel and annatto (for colour), Tocopherols (for freshness), Natural flavour | Whole grain oats, Sugars (sugar and/or golden sugar, golden syrup), Whole grain corn, Modified corn starch, High monounsaturated canola, canola and/or high monounsaturated sunflower oil, Almonds, Corn starch, Brown rice flour, Salt, Calcium carbonate, Trisodium phosphate, Baking soda, Monoglycerides, Caramel and annatto (for colour), Natural flavour, Tocopherols (for freshness), Rosemary extract | Whole grain oats, Sugars (sugar and/or golden sugar, honey), Whole grain corn, Modified corn starch, High monounsaturated canola, canola and/or high monounsaturated sunflower oil, Corn starch, Brown rice flour, Salt, Calcium carbonate, Trisodium phosphate, Baking soda, Monoglycerides, Caramel and annatto (for colour), Natural flavour, Tocopherols (for freshness), Rosemary extract | Whole grain oats, Sugars (sugar and/or golden sugar, honey), Whole grain corn, Modified corn starch, High monounsaturated canola, canola and/or high monounsaturated sunflower oil, Corn starch, Brown rice flour, Salt, Calcium carbonate, Trisodium phosphate, Baking soda, Monoglycerides, Caramel and annatto (for colour), Natural flavour, Tocopherols (for freshness), Rosemary extract |
Cheerios vs Honey Nut Cheerios
Compared to Original Cheerios, Honey Nut Cheerios are higher in total carbohydrates and sugar. Honey Nut Cheerios have 31g of carbohydrates and 12g of sugar per cup, and plain Cheerios have 20g of carbohydrates and 1g of sugar per cup. Honey Nut Cheerios are also higher in calcium and iron than Original Cheerios.
Nutrition Marketing Claims
Cheerios are promoted as “good for you” and “wholesome” on their website. We agree that Cheerios are a “good for you” option as they are made with whole grain oats, however, some flavours of Cheerios are high in sugar compared to other cereals on the market. In addition, Cheerios do not contain a significant source of fibre.
Cheerios also contain the claim “Oat Fibre Helps Lower Cholesterol” on the front of their packaging. This health claim is regulated by Health Canada, and Cheerios needs to meet specific criteria to use this claim. The criteria are as follows:
- Must contain at least 0.75g of oat fibre per serving
- Must contain at least 10% DV of fibre per serving
- Contain less than 100mg cholesterol per serving
- Contain 0.5% or less alcohol
- Contain 480mg or less of sodium per serving
- Meet the definition of “free of saturated fatty acids” or “low in saturated fatty acids”
Taste & Texture
Cheerios are toasted O-shaped cereal with a crispy texture. They have an oat flavour that is pleasant and not overly sweet.
Cost
At the time of this review, Cheerios are available in Ontario for $4.97 – $5.99 per 350g box.
Are Cheerios Healthy? Dietitian Review
Frequently Asked Questions
Sodium in Cheerios
Cheerios contain 150-280mg of sodium per 1 cup serving, depending on the flavour. See our Cheerios Nutrition Comparison chart above for details.
Cheerios fibre content
Cheerios contain 2-3g of fibre, depending on the flavour. See our Cheerios Nutrition Comparison chart above for details.
Calories in 1 cup of Cheerios
Cheerios contain 100-230 calories per cup serving, depending on the flavour. See our Cheerios Nutrition Comparison chart above for details.
How many carbs in Cheerios?
Cheerios contain 20-44g of carbohydrates, depending on the flavour. See our Cheerios Nutrition Comparison chart above for details.
What is a Cherios serving size?
A serving of Cheerios is 1 cup (250ml).
Are Cheerios vegan?
Cheerios are vegan, with the exception of Honey Nut Cheerios which contain honey.
Are Multigrain Cheerios healthy?
Multigrain Cheerios are made from whole-grain oats, corn, brown rice, and sorghum flour. They are low in sugar relative to most cereal on the market, however, they are not a significant source of fibre, with only 2g per 1 cup serving. We suggest choosing a higher-fibre cereal with at least 4g of fibre per serving or adding a fibre source to your bowl of Multigrain Cheerios to boost the fibre content of your meal.
Are Cheerios good for constipation?
Cheerios are not likely to help with constipation as they are not a significant source of fibre, with only 2-3g per 1 cup serving.
Are Cheerios high in iron?
Cheerios are an excellent source of iron, with 4-7.5mg per 1 cup serving, depending on the flavour.
Are Chocolate Cheerios healthy?
Chocolate Cheerios are much higher in sugar than Original or Multigrain Cheerios, with 11g per 1 cup serving. They are also low in fibre relative to other cereals in the market, with only 3g per 1-cup serving. If you enjoy the flavour of Chocolate Cheerios, we suggest mixing it with another higher fibre, lower sugar cereal for a more balanced meal.
Are Apple Cinnamon Cheerios healthy?
Apple Cinnamon Cheerios are much higher in sugar than Original or Multigrain Cheerios, with 13g per 1 cup serving. They are also low in fibre relative to other cereals in the market, with only 2.5g per 1-cup serving. If you enjoy the flavour of Apple Cinnamon Cheerios, we suggest mixing it with another higher fibre, lower sugar cereal for a more balanced meal.
Are Chocolate Peanut Butter Cheerios healthy?
Chocolate Peanut Butter Cheerios are much higher in sugar than Original or Multigrain Cheerios, with 9g per 1 cup serving. They are also low in fibre relative to other cereals in the market, with only 2.5g per 1-cup serving. If you enjoy the flavour of Chocolate Peanut Butter Cheerios, we suggest mixing it with another higher fibre, lower sugar cereal for a more balanced meal.
Are Cheerios healthy for diabetics?
Cheerios are considered a high glycemic index food. It is recommended that people with diabetes consume high-glycemic foods less often.
Are Cheerios good for your heart?
Cheerios contain oats as their first ingredient. Oats are a heart-healthy ingredient as they are a source of soluble fibre which can help lower cholesterol.
Are Cheerios better than other cereals?
Check out our Cereal Nutrition Comparison Chart to see how Cheerios compares to other cereals on the market.
Related Content
Raisin Bran Dietitian Review: our full review of Raisin Bran nutrition facts, ingredients, and how it compares to other All Bran cereals.
Cereal Nutrition Comparison Chart: a comprehensive chart to compare nutrition facts of all cereal on the market.
Is Magis Spoon Cereal healthy? Dietitian review of nutrition facts and ingredients.
Sources:
Corn Starch, Health Canada (accessed June 26, 2023).
Trisodium Phosphate, Health Canada (accessed June 26, 2023).
List of Permitted Emulsifying, Gelling, Stabilizing or Thickening Agents, Health Canada (accessed June 26, 2023).
List of Permitted Food Preservatives, Health Canada (accessed June 26, 2023).
Glycemic Index – Cheerios, Glycemic Index Research, The University of Sydney (accessed June 26, 2023).
Glycemic Index Education Portal, Diabetes Canada (accessed June 8, 2023).
Oat Products and Blood Cholesterol Lowering, Health Canada Summary of Assessment of a Health Claim about Oat Products and Blood Cholesterol Lowering (accessed June 26, 2023).
