Cheerios

Breakfast

Item Rating: 69/100

1 serving (28 grams) contains 100 calories, 3.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (37.3g)

Calories		133.3
% Daily Value*
Total Fat		2.7 g	3%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		186.7 mg	8%
Total Carbohydrates		26.7 g	9%
	Dietary Fiber	4 g	14%
	Sugars	1.3 g
protein		4 g	8%
Vitamin D		53.3 mcg	266%
Calcium		133.3 mg	10%
Iron		6 mg	33%
Potassium		100 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 24 cal (16.5%)

Protein: 16 cal (10.9%)

Carbs: 106 cal (72.6%)

About Cheerios

Cheerios are a popular breakfast cereal first introduced by General Mills in 1941, originating in the United States. Made primarily from whole-grain oats, Cheerios are widely recognized for their satisfying crunch and mild flavor. Nutritionally, they are low in fat (7.14g per 100g) and contain significant amounts of fiber (10.71g per 100g), iron (16.07mg per 100g), and calcium (357.14mg per 100g). Cheerios are often fortified with vitamin D (14.29mcg per 100g) to support bone health. With a balanced macronutrient profile, they can be an appealing choice for a quick, nutritious breakfast or snack.

Health Benefits

• Rich in dietary fiber (10.71g per 100g), Cheerios promote healthy digestion and can help maintain cholesterol levels.
• Fortified with iron (16.07mg per 100g), essential for red blood cell production and preventing iron-deficiency anemia.
• Contains calcium (357.14mg per 100g) and vitamin D (14.29mcg per 100g), supporting bone health and teeth strength.

Dietary Considerations

Allergens: Contains gluten (if processed with non-pure oats), potential cross-contamination with nuts during manufacturing

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets (unless specifically labeled as gluten-free), low-carb or ketogenic diets due to carbohydrate content

Selection and Storage

Store Cheerios in a cool, dry place in an airtight container to maintain freshness and crunch. Avoid exposure to moisture or heat that can lead to spoilage.

Common Questions About Cheerios Nutrition

How many calories and nutrients are in Cheerios?

A 100g serving of Cheerios contains approximately 357 calories, 10.7g of protein, 71.4g of carbohydrates, 7.1g of fat, 10.7g of fiber, and 3.6g of sugar. It also provides 500mg of sodium, making it a low-sugar, fiber-rich breakfast cereal option.

Are Cheerios compatible with a keto diet?

Cheerios are not suitable for a keto diet due to their high carbohydrate content of 71.4g per 100g serving. A typical keto diet limits daily carb intake to 20-50g, making Cheerios a less ideal choice for maintaining ketosis.

What are the health benefits and concerns of eating Cheerios?

Cheerios are a good source of dietary fiber (10.7g per 100g), which is beneficial for heart and digestive health. However, they contain 500mg of sodium and are high in carbs, so those monitoring sodium or carb intake should consume them in moderation. They're also low in sugar compared to many other cereals.

What is the recommended portion size for Cheerios?

A standard serving size of Cheerios is typically 28g (approximately 1 cup), which contains around 100 calories, 3g of protein, 20g of carbohydrates, and 2g of fiber. This is a moderate portion for most people and is often consumed with milk or a milk alternative.

How do Cheerios compare to other cereals?

Compared to sugary cereals, Cheerios are lower in sugar (3.6g per 100g) and higher in fiber (10.7g per 100g). They are also lower in fat and provide a better balance of nutrients, making them a healthier option for breakfast. However, they may not be as nutrient-dense as cereals fortified with additional vitamins and minerals.

Data Sources & Scientific References

1. Whole Grains and Dietary Fiber

   American Journal of Clinical Nutrition

   Discusses dietary fiber and health benefits, including insights relevant to whole-grain foods like Cheerios.

   View source →
2. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Outlines recommendations for whole grains and fiber-rich foods like Cheerios; relevant for general healthy eating patterns.

   View source →
3. High-Fiber Breakfast Cereals and Cardiovascular Health

   Harvard T.H. Chan School of Public Health

   Explains how high-fiber cereals like Cheerios contribute to heart health and overall wellness.

   View source →