Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds
Whole food · Breakfast Cereals
Photo: Wikipedia
A crunchy, golden blend of whole grain flakes and crispy oat clusters, kissed with honey and studded with toasted almond slivers. It delivers a satisfying, multi-textural crunch that's both sweet and nutty. Nutritionally, it's a high-carb, moderate-fiber cereal, with a notable 20g of sugar per 100g.
Calorie split: 7% protein · 77% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for the addictive contrast between the light, flaky cereal and the dense, honey-coated oat clusters, creating a satisfying crunch in every bite. Its sweet, familiar flavor profile makes it a nostalgic and versatile staple, enjoyed with milk, yogurt, or even as a dry snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (20g per 100g) can lead to a rapid blood sugar spike, making it a poor choice for those managing diabetes or seeking sustained energy. To counteract this, pair it with a source of protein and healthy fat like Greek yogurt or a handful of nuts, and practice strict portion control. It also contains almonds, a common allergen, and may have added sodium.
Key benefits
- Provides a quick source of energy from complex carbohydrates.
- Contains dietary fiber to support digestive regularity.
- Offers a modest amount of plant-based protein from oats and almonds.
- Fortified with essential vitamins and minerals (like iron and B vitamins) in many regions.
- Convenient, no-cook breakfast option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Honey Bunches of Oats' brand was created by Post in 1989 after a company-wide contest, and its signature 'bunches' were inspired by the texture of granola.
Full nutrition (USDA data · scales with serving)
| Water | 2.9 g |
| Energy | 409 kcal |
| Energy | 1713 kj |
| Protein | 7.7 g |
| Total lipid (fat) | 7.3 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 79.6 g |
| Fiber, total dietary | 5.5 g |
| Total Sugars | 20.0 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 33.8 mg |
| Magnesium, Mg | 61.0 mg |
| Phosphorus, P | 172 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 417 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 12.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 1.3 mg |
| Niacin | 15.6 mg |
| Vitamin B-6 | 1.6 mg |
| Folate, total | 625 ug |
| Folic acid | 606 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1049 ug |
| Choline, total | 21.4 mg |
| Vitamin B-12 | 4.7 ug |
| Vitamin B-12, added | 4.7 ug |
| Vitamin A, RAE | 680 ug |
| Retinol | 675 ug |
| Carotene, beta | 43.0 ug |
| Carotene, alpha | 28.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2344 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 630 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 125 iu |
| Vitamin D (D2 + D3) | 3.1 ug |
| Vitamin D3 (cholecalciferol) | 3.1 ug |
| Vitamin K (phylloquinone) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.80 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 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.61 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.13 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 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 | 0.10 g |
| Cholesterol | 0.00 mg |
FAQ
Is this cereal healthy?
It provides fiber, some protein, and fortified vitamins, but its high sugar content (20g per 100g) means it should be consumed in moderation. Pairing it with protein and fat can help balance its glycemic impact.
What is the main source of sugar in this cereal?
The sugar primarily comes from added honey and sugar in the clusters and flakes, contributing to its sweet taste and the 20g sugar per 100g.
Can I eat this if I have a nut allergy?
No, this specific variety contains almonds, a common tree nut allergen. Always check the label for allergen warnings and cross-contamination risks.
How does it compare to other breakfast cereals?
It is higher in sugar than many plain oat or bran cereals but offers more texture and flavor complexity. It's a middle-ground option between sugary kids' cereals and plain, unsweetened grains.
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 4.09 kcal/g · 8% calories from protein · 5.5 g fiber · 20.0 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: 1.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.