CHEERIOS LIGHTLY SWEETENED OAT & ANCIENT GRAIN CEREAL earns a FoodScore of 56/100. This score reflects a balance of beneficial nutrients and areas for moderation. The cereal receives significant bonuses for its fiber content, providing 7.1g per 100g, and its protein, at 10.7g. It is also fortified with a range of micronutrients, including high levels of iron (161% DV) and zinc (122% DV), along with calcium, magnesium, and vitamins A, C, and B12, contributing a substantial +12 points. However, these positives are offset by penalties. The product contains 12.52g of added sugar per 100g, leading to a -15 point deduction. Ingredients like "sugar," "corn syrup," "molasses," "refiner's syrup," and "maple syrup" contribute to this. Sodium is also present at 375mg, incurring a minor penalty. As a NOVA class 3 food, it is considered processed, which results in a -5 point deduction. Compared to a baseline of plain rolled oats, this CHEERIOS cereal offers more fortification but also introduces added sugars and a higher degree of processing.
Health benefits
What the nutrients in cheerios lightly sweetened oat & ancient grain cereal actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This CHEERIOS cereal provides 7.1g of fiber per 100g, which is a meaningful amount for supporting digestive regularity. Fiber adds bulk to stool and can help maintain bowel health. Including fiber-rich foods like this cereal as part of a balanced diet can contribute to overall gut function. To maximize this benefit, pair it with other fiber sources such as fresh fruit.
Contributes to Iron and Zinc Intake
The cereal is fortified with significant amounts of iron (161% DV) and zinc (122% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy production, while zinc plays a role in immune function and wound healing. For individuals looking to increase their intake of these essential minerals, this product can be a convenient source. These micronutrients are important for various bodily functions.
Source of Essential Vitamins
CHEERIOS LIGHTLY SWEETENED OAT & ANCIENT GRAIN CEREAL is fortified with several vitamins, including Vitamin A (199% DV), Vitamin C (24% DV), and Vitamin B12 (223% DV) per 100g. Vitamin A is important for vision and immune health, Vitamin C is an antioxidant that supports immune function, and Vitamin B12 is vital for nerve function and red blood cell formation. This fortification helps address potential dietary gaps for these nutrients.
CHEERIOS LIGHTLY SWEETENED OAT & ANCIENT GRAIN CEREAL scores 56/100 (Decent), primarily driven by its added sugar content despite notable fiber and micronutrient contributions.
How to eat it
This CHEERIOS cereal is typically consumed as a breakfast food, often with milk or a milk alternative. A common portion size is 0.75 cup, though many individuals may consume more. It can also be used as a snack or an ingredient in recipes like homemade granola bars.
To reduce added sugar intake, combine this cereal with unsweetened plain oats or a lower-sugar cereal.
Pair with fresh fruit like berries or sliced banana to add natural sweetness and additional fiber and vitamins.
Use a measuring cup to stick to the recommended 0.75 cup serving size to manage calorie and added sugar intake.
Consider using it as a crunchy topping for yogurt or cottage cheese to add texture and whole grains.
Things to keep in mind
This cereal contains several forms of added sugar, including sugar, corn syrup, molasses, refiner's syrup, and maple syrup, which contribute to its overall sugar content. Individuals monitoring their sugar intake, such as those with diabetes, may need to consume this product in moderation. The ingredient list also includes "natural flavor" and "color added," which are common in processed foods. While generally recognized as safe, some individuals may prefer to limit foods with these ingredients. The product contains whole grain oats, KAMUT brand khorasan wheat, and spelt, making it unsuitable for individuals with celiac disease or gluten sensitivity. Always check for allergen statements if you have specific dietary restrictions.
Is CHEERIOS LIGHTLY SWEETENED OAT & ANCIENT GRAIN CEREAL healthy?
This CHEERIOS cereal scores 56/100, indicating a decent nutritional profile. It provides beneficial fiber and is fortified with several vitamins and minerals, such as iron and zinc. However, it also contains 12.52g of added sugar per 100g, which is a factor to consider for overall dietary balance. Its healthfulness depends on individual dietary needs and portion control.
How does CHEERIOS LIGHTLY SWEETENED OAT & ANCIENT GRAIN CEREAL compare to plain rolled oats?
Compared to plain rolled oats, this CHEERIOS cereal offers a more diverse micronutrient profile due to fortification. However, plain rolled oats are generally lower in added sugars and are less processed (NOVA 1). This product contains 12.52g of added sugar per 100g, whereas plain rolled oats typically have none. Both are good sources of whole grains, but the CHEERIOS cereal is a more processed option.
What is 'KAMUT Brand Khorasan Wheat' in the ingredient list?
KAMUT Brand Khorasan wheat is an ancient grain, similar to spelt, that is a type of wheat. Its inclusion contributes to the 'ancient grain' aspect of the cereal's name. Like other whole grains, it provides fiber and various nutrients. However, as it is a form of wheat, it contains gluten.
What is a reasonable portion size for this cereal?
The declared serving size is 0.75 cup. This portion provides a specific amount of calories, added sugar, and nutrients. Consuming larger portions will increase your intake of these components proportionally. For example, a 1.5-cup serving would double the added sugar intake to over 25g, which can quickly add up in a daily diet.
Does this cereal contain artificial colors or flavors?
The ingredient list specifies "color added" and "natural flavor." While it does not explicitly list artificial colors, "color added" can sometimes refer to synthetic colors. The presence of "natural flavor" means the flavors are derived from natural sources, but the specific components are not disclosed. If you are avoiding specific additives, reviewing the full ingredient list is always recommended.
How does this compare to a similar cereal like Kellogg's Frosted Flakes?
This CHEERIOS cereal, with 12.52g of added sugar per 100g, has a lower added sugar content than many heavily sweetened cereals like Kellogg's Frosted Flakes, which typically contain significantly more added sugar. The CHEERIOS product also emphasizes whole grains and provides more fiber and protein than many highly refined, sugary cereals. However, both are processed breakfast cereals.