Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
Whole food · Breakfast Cereals
Photo: Wikipedia
Cheerios are the iconic, plain, O-shaped oat cereal that offers a satisfying, lightly toasted oat flavor and a crisp texture that softens just enough in milk. Nutritionally, they stand out for their impressive 10.1g of fiber per 100g, primarily from whole grain oats, making them a surprisingly hearty start to the day.
💚 Why it's loved
People love Cheerios for their simple, comforting, and subtly sweet oat taste that isn't overwhelmingly sugary. Their versatility is key—they're a quick breakfast, a reliable snack straight from the box, and a wholesome ingredient in homemade bars and treats.
⚠️ Watch-outs & how to enjoy it better
As a processed cereal, it can cause a quicker blood-sugar spike than whole oats cooked from scratch, and it's a common food for those avoiding gluten (though it's made from gluten-free oats, cross-contamination can occur). To counteract, pair it with a protein source like Greek yogurt or nuts, and be mindful of portion size. Always check the label for certified gluten-free status if you have celiac disease.
Key benefits
- Excellent source of whole grain oats
- High in dietary fiber (10.1g per 100g)
- Low in sugar (4.5g per 100g)
- Good plant-based protein source (12.4g per 100g)
- Fortified with essential vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The famous 'O' shape was originally designed to minimize the amount of milk that would splash out of the bowl when you poured it in.
Full nutrition (scales with serving)
| Water | 3.8 g |
| Energy | 372 kcal |
| Energy | 1556 kj |
| Protein | 12.4 g |
| Total lipid (fat) | 6.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 73.2 g |
| Fiber, total dietary | 10.1 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 357 mg |
| Iron, Fe | 28.9 mg |
| Magnesium, Mg | 114 mg |
| Phosphorus, P | 357 mg |
| Potassium, K | 633 mg |
| Sodium, Na | 497 mg |
| Zinc, Zn | 13.4 mg |
| Copper, Cu | 0.39 mg |
| Manganese, Mn | 3.6 mg |
| Selenium, Se | 24.9 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 21.4 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 0.10 mg |
| Niacin | 17.9 mg |
| Vitamin B-6 | 1.8 mg |
| Folate, total | 714 ug |
| Folic acid | 692 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 1198 ug |
| Choline, total | 26.2 mg |
| Vitamin B-12 | 6.8 ug |
| Vitamin B-12, added | 6.8 ug |
| Vitamin A, RAE | 990 ug |
| Retinol | 990 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3299 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 159 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 143 iu |
| Vitamin D (D2 + D3) | 3.6 ug |
| Vitamin D3 (cholecalciferol) | 3.6 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 1.6 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 | 0.03 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.07 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are Cheerios gluten-free?
Cheerios are made from gluten-free oats, but they are not always certified gluten-free due to potential cross-contamination during processing. For a certified gluten-free option, look for specific Cheerios products labeled as such.
How do Cheerios differ from other sweetened kids' cereals?
Cheerios contain significantly less sugar (4.5g vs. often 10-15g per 100g) and more fiber than most sweetened cereals, making them a more nutritionally balanced choice.
Can I eat Cheerios on a low-carb diet?
With 73.2g of carbs per 100g, Cheerios are a high-carbohydrate food and are generally not suitable for strict low-carb or ketogenic diets.