PoorgrainCheerios· 1 1/3 cup with 1/2 cup skim milk
Cheerios Multi Grain Cheerios Gluten Free Breakfast Cereal
Cheerios Multi Grain Cheerios Gluten Free Breakfast Cereal scores 40/100 (Poor) due to its NOVA 4 ultra-processed classification and notable added sugar content, despite providing whole grains and some micronutrients.
This product received a FoodScore of 40/100 (Poor).
It provides 10g of fiber per 100g, contributing to daily fiber intake.
The 14.69g of added sugar per 100g is a primary nutritional concern.
As a NOVA 4 ultra-processed food, it differs significantly from plain rolled oats.
Consider portion sizes to manage added sugar and sodium intake.
Scores -7 points above the grain category average (47/100 across 2269 foods).
Fiber
10g
36% of Daily Value
Protein
8.02g
16% of Daily Value
Added sugar
14.69g
29% of Daily Value
Sodium
385.19mg
17% of Daily Value
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What it brings to the table
Fiber (10g)+12
Protein (8.0g)+4
Micronutrients (Calcium, Iron)+4
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What holds it back
Added sugar (14.7g)-19
Sodium (385.2mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 40
Cheerios Multi Grain Cheerios Gluten Free Breakfast Cereal achieved a FoodScore of 40 out of 100, placing it in the 'Poor' category. This score is influenced by several factors. On the positive side, the product earns points for its fiber content, providing 10g per 100g, and its protein content of 8.0g per 100g. It also receives a bonus for micronutrients, specifically calcium (26% DV) and iron (256% DV). However, significant penalties are applied for its added sugar content, which is 14.69g per 100g, and its classification as a NOVA 4 ultra-processed food. The ingredient list includes sugar and brown sugar syrup, which contribute to the added sugar penalty. While Cheerios markets itself as a whole-grain cereal, the presence of these added sugars and its processing level differentiate it considerably from a baseline like plain rolled oats, which would have no added sugar and be minimally processed. The sodium content of 385.19mg per 100g also incurs a minor penalty.
Health benefits
What the nutrients in cheerios multi grain cheerios gluten free breakfast cereal actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This cereal provides 10g of fiber per 100g, which can contribute significantly to daily fiber recommendations. Adequate fiber intake is associated with digestive regularity and can help with satiety. The whole grain oats, corn, rice, sorghum, and millet in the ingredient list are the primary sources of this dietary fiber. Incorporating fiber-rich foods into the diet is a strategy for supporting overall gut health.
Fortified with Essential Micronutrients
Cheerios Multi Grain is fortified with several vitamins and minerals, notably providing 26% DV for calcium and 256% DV for iron per 100g. These nutrients are important for various bodily functions; calcium supports bone health, while iron is crucial for oxygen transport and preventing iron deficiency. Fortification helps address potential nutrient gaps in the diet, especially for individuals who may not consume sufficient amounts of these micronutrients from other sources.
Contains Whole Grains
The primary ingredients in this cereal are whole grain oats, whole grain corn, whole grain rice, whole grain sorghum, and whole grain millet. Consuming whole grains is associated with a diet rich in fiber, vitamins, and minerals. The Dietary Guidelines for Americans recommend making at least half of your grain intake whole grains. This product can contribute to meeting those recommendations, offering a convenient way to include multiple types of whole grains.
Cheerios Multi Grain Cheerios Gluten Free Breakfast Cereal scores 40/100 (Poor) due to its NOVA 4 ultra-processed classification and notable added sugar content, despite providing whole grains and some micronutrients.
How to eat it
This cereal is typically consumed as a breakfast item, often with milk or a milk alternative. A common serving size is 1 1/3 cup with 1/2 cup skim milk. It can also be eaten dry as a snack. Be mindful of portion sizes, especially when considering the added sugar content.
Pair with fresh fruit like berries or sliced banana to add natural sweetness and additional fiber without increasing added sugar.
Combine with a source of protein, such as a handful of nuts or a scoop of plain Greek yogurt, to enhance satiety and balance the meal's macronutrients.
Measure your serving size to manage intake of added sugars and sodium, as these can accumulate quickly with larger portions.
Consider using a lower-sugar milk alternative or water to reduce the overall sugar content of the meal.
Use as a crunchy topping for plain yogurt or cottage cheese for a textural contrast and to incorporate whole grains.
Things to keep in mind
This product is classified as NOVA 4, indicating it is ultra-processed. While it is gluten-free, individuals with celiac disease or severe gluten sensitivity should always verify certifications. The cereal contains added sugar (sugar, brown sugar syrup), which contributes 14.69g per 100g. Those monitoring their sugar intake, such as individuals with diabetes or those aiming to reduce overall sugar consumption, should be aware of this amount and consider portion control. The sodium content of 385.19mg per 100g is moderate; individuals on sodium-restricted diets should factor this into their daily intake. The presence of caramel color and annatto extract as coloring agents is generally considered safe but may be a consideration for those sensitive to food additives.
Is Cheerios Multi Grain Cheerios Gluten Free Breakfast Cereal healthy?
This cereal scores 40/100 (Poor) on FoodScore. While it provides whole grains, fiber, calcium, and iron, it is also a NOVA 4 ultra-processed food with 14.69g of added sugar per 100g. Its nutritional profile suggests it can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods, but it is not a primary source of comprehensive nutrition.
How does Cheerios Multi Grain compare to plain rolled oats?
Compared to plain rolled oats, Cheerios Multi Grain has significantly more added sugar (14.69g vs. 0g) and is classified as ultra-processed (NOVA 4) versus minimally processed. While both offer whole grains and fiber, plain rolled oats provide a more nutrient-dense base without the added sugars and processing. For example, a serving of plain Quaker Oats would offer similar fiber without the sugar penalty.
What does 'Gluten Free' mean for this product?
The 'Gluten Free' claim on Cheerios Multi Grain indicates that the product has been processed to remove gluten-containing ingredients or reduce gluten to a level below 20 parts per million, making it suitable for individuals with gluten sensitivity or celiac disease. This is achieved through careful sourcing of whole grain oats and other ingredients.
What is a reasonable portion size for this cereal?
The suggested serving size is 1 1/3 cup with 1/2 cup skim milk. Adhering to this portion helps manage the intake of added sugars and sodium. For individuals looking to reduce sugar further, a smaller portion or combining it with unsweetened options could be beneficial. Always check the nutrition label for precise serving information.
Can this cereal be a good source of fiber?
Yes, with 10g of fiber per 100g, this cereal can contribute to your daily fiber intake. Fiber is important for digestive health and satiety. However, it's also important to consider the overall nutritional profile, including the added sugar content, when evaluating it as a fiber source.