Cereal, O's, flavored
Common food
Photo: Wikipedia
Flavored O-shaped cereal is a crunchy, sweetened breakfast staple made from toasted whole grain oats, often coated in a sugary glaze. Its signature ring shape provides a satisfying, light crunch, while the flavoring—commonly honey, cinnamon, or fruit—delivers a pronounced sweetness. Nutritionally, it's a high-carbohydrate, high-sugar option that provides quick energy but little satiating protein or fat.
Calorie split: 9% protein · 79% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the satisfying crunch of the O-shaped pieces. It's a versatile food, enjoyed not just with milk but also as a dry snack or a topping for yogurt and smoothie bowls.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 32g per 100g) can lead to a rapid blood-sugar spike and subsequent crash, making it a poor choice for sustained energy. To counteract this, pair it with a source of protein and healthy fat (like Greek yogurt or nuts) and practice strict portion control, limiting yourself to a single serving.
Key benefits
- Provides quick energy from carbohydrates
- Fortified with essential vitamins and minerals like iron and B vitamins
- Convenient, no-cook breakfast option
- Contains some dietary fiber from whole grain oats
- Light and crunchy texture appeals to many palates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic O-shape was originally patented in 1941 and was designed to reduce breakage during packaging and to trap milk inside the ring for a better taste experience.
Full nutrition (USDA data · scales with serving)
| Water | 7.1 g |
| Energy | 385 kcal |
| Protein | 8.6 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 76.0 g |
| Fiber, total dietary | 7.6 g |
| Total Sugars | 32.4 g |
| Calcium, Ca | 353 mg |
| Iron, Fe | 11.7 mg |
| Magnesium, Mg | 90.0 mg |
| Phosphorus, P | 269 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 580 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.26 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 22.8 mg |
| Thiamin | 0.75 mg |
| Riboflavin | 0.59 mg |
| Niacin | 6.7 mg |
| Vitamin B-6 | 0.70 mg |
| Folate, total | 140 ug |
| Folic acid | 119 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 223 ug |
| Choline, total | 26.5 mg |
| Vitamin B-12 | 0.89 ug |
| Vitamin B-12, added | 0.89 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 118 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.79 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.65 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is flavored O cereal a healthy breakfast?
It's generally considered a less healthy option due to its high sugar and low protein/fat content. It can be part of a balanced diet in moderation, especially if paired with protein-rich milk or yogurt and fruit.
Why is it so high in sugar?
The sugar comes from added sweeteners like sugar, corn syrup, or honey used in the flavoring and coating process. This is done to enhance taste and palatability.
Can I eat it if I'm watching my blood sugar?
It's not ideal due to its high glycemic load. If you choose to eat it, combine it with protein, fat, and fiber (e.g., add nuts and berries) to slow digestion, and keep the portion very small.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.85 kcal/g · 9% calories from protein · 7.6 g fiber · 32.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.