Cereal, O's, honey nut
Common food
Photo: Wikipedia
Honey Nut O's are a crunchy, ring-shaped breakfast cereal with a golden-brown hue and a distinctive honey-sweetened, nutty aroma. The texture is light and airy, offering a satisfying snap that softens slightly in milk. Nutritionally, it's a high-carb energy source, with a significant portion of its calories coming from added sugars.
Calorie split: 9% protein · 79% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfectly balanced sweet and nutty flavor profile, which is both comforting and nostalgic. Its versatile shape makes it ideal for snacking dry, and it's a beloved staple in many childhood breakfast routines.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (32.35g per 100g) can lead to rapid blood sugar spikes and may not provide sustained energy. It is also often made with oats, a common allergen, and may contain traces of tree nuts. To counteract this, pair it with a source of protein and healthy fat like Greek yogurt or a handful of almonds, and practice portion control by using a measured bowl.
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber (7.6g per 100g)
- Fortified with essential vitamins and minerals
- Convenient and ready-to-eat breakfast option
- Offers a small amount of plant-based protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic honey bee mascot for this cereal was originally named 'Buzz' and was designed to have a friendly, non-threatening appearance to appeal to children.
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 Honey Nut O's a healthy breakfast?
It can be part of a balanced diet when eaten in moderation. While it provides quick energy and is often fortified with vitamins, its high sugar content means it should be paired with protein (like milk or yogurt) and fiber (like fruit) for a more sustained energy release.
Why does the cereal get soggy so quickly in milk?
The O-shaped pieces are made from puffed grains with a porous structure. This allows milk to be absorbed rapidly, softening the cereal. For a crunchier texture, try eating it quickly or using less milk.
Does it contain real honey and nuts?
The flavor is typically derived from a combination of honey, natural almond flavor, and other flavorings, rather than large amounts of whole nuts or pure honey. Always check the ingredient list for specific details.
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.