CHEERIOS MULTI GRAIN LIGHTLY SWEETENED CEREAL, MULTI GRAIN
CHEERIOS MULTI GRAIN LIGHTLY SWEETENED CEREAL scores 33/100 (Poor) on FoodScore, primarily due to its **high added sugar content** and ultra-processed nature, despite providing some fiber and fortified micronutrients.
This CHEERIOS cereal receives a FoodScore of 33/100 (Poor).
It contains 10.3g of fiber per 100g, contributing positively to its score.
A significant concern is the 20.5g of added sugar per 100g.
As a NOVA 4 ultra-processed food, it contrasts with whole-grain baselines like plain rolled oats.
Consider portion control and pairing with protein or healthy fats to balance its nutritional profile.
Scores -14 points above the grain category average (47/100 across 2269 foods).
Fiber
10.31g
37% of Daily Value
Protein
7.69g
15% of Daily Value
Added sugar
20.5g
41% of Daily Value
Sodium
384.62mg
17% of Daily Value
+
What it brings to the table
Fiber (10.3g)+12
Protein (7.7g)+3
Micronutrients (Calcium, Iron)+4
−
What holds it back
Added sugar (20.5g)-25
Sodium (384.6mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 33
CHEERIOS MULTI GRAIN LIGHTLY SWEETENED CEREAL achieved a FoodScore of 33/100, categorized as Poor. The primary factor contributing to this low score is the high amount of added sugar, at 20.5 grams per 100 grams, which incurs a substantial penalty. Additionally, its classification as a NOVA 4ultra-processed food further reduces its score. While the product does contain whole grains, indicated by ingredients like whole grain oats and whole grain corn, the presence of sugar and brown sugar syrup significantly impacts its overall nutritional quality. On the positive side, it receives bonuses for its fiber content, providing 10.3 grams per 100 grams, and for being fortified with certain micronutrients such as calcium and iron. However, the benefits from these additions are largely offset by the penalties for added sugar and its processing level. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugars, this CHEERIOS cereal presents a less favorable nutritional profile due to its formulation.
Health benefits
What the nutrients in cheerios multi grain lightly sweetened cereal, multi grain actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This CHEERIOS cereal provides 10.3 grams of fiber per 100 grams, which can contribute to your daily fiber intake. Dietary fiber is important for digestive health and can help promote regularity. Including fiber-rich foods in your diet may also help with satiety, potentially assisting with weight management by making you feel fuller for longer. To maximize this benefit, consider pairing the cereal with other high-fiber foods like berries or nuts.
Fortified with Essential Micronutrients
CHEERIOS MULTI GRAIN is fortified with several vitamins and minerals, notably providing 26% of the Daily Value for calcium and 256% for iron per 100 grams. Iron is crucial for oxygen transport in the body and preventing iron-deficiency anemia, while calcium supports bone health. For individuals who may struggle to meet their daily requirements for these nutrients through other dietary sources, fortified cereals can serve as a supplementary option. However, it's important to consider the overall nutritional profile of the food.
Convenient Whole Grain Option
The cereal lists whole grain oats, whole grain corn, and whole grain rice among its primary ingredients, offering a convenient way to incorporate multiple whole grains into your diet. Whole grains are a source of complex carbohydrates, which provide sustained energy. While the product is ultra-processed, it can still be a quick breakfast option for those seeking to include whole grains, especially when time is limited. Pairing it with protein and healthy fats can further enhance its nutritional balance.
CHEERIOS MULTI GRAIN LIGHTLY SWEETENED CEREAL scores 33/100 (Poor) on FoodScore, primarily due to its high added sugar content and ultra-processed nature, despite providing some fiber and fortified micronutrients.
How to eat it
This cereal is typically consumed as a quick breakfast, often with milk. Its lightly sweetened profile makes it appealing, but it's important to be mindful of portion sizes to manage added sugar intake. It can also be used as a snack.
To enhance the nutritional value, pair your serving with a source of protein like Greek yogurt or cottage cheese.
Add fresh fruit, such as berries or sliced banana, to increase fiber and natural sweetness without adding more sugar.
Be mindful of the 1 1/3 cup serving size; using a measuring cup can help control portions and manage calorie and sugar intake.
Consider mixing it with a lower-sugar, higher-fiber plain cereal to dilute the added sugar content.
Things to keep in mind
This product is classified as NOVA 4, indicating it is ultra-processed. The ingredient list includes sugar and brown sugar syrup, contributing to 20.5 grams of added sugar per 100 grams. Individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce overall sugar consumption, should be aware of this. The cereal also contains caramel color and annatto extract, which are food colorings. While generally recognized as safe, some individuals may choose to limit their intake of foods containing such additives. The sodium content is 384.62 mg per 100 grams, which contributes to daily sodium intake, though it is not excessively high. The product is fortified with various vitamins and minerals, but it is important to remember that fortification does not negate the impact of other less desirable ingredients.
Is CHEERIOS MULTI GRAIN LIGHTLY SWEETENED CEREAL healthy?
This CHEERIOS cereal scores 33/100 (Poor) on FoodScore. While it provides some fiber and is fortified with iron and calcium, its high added sugar content (20.5g per 100g) and ultra-processed nature are significant nutritional drawbacks. It is not considered a healthy staple for daily consumption.
How does CHEERIOS MULTI GRAIN compare to other breakfast cereals?
Compared to a minimally processed whole grain like plain rolled oats, CHEERIOS MULTI GRAIN has significantly more added sugar and is ultra-processed. When compared to other branded cereals, its nutritional profile varies. For instance, a cereal like General Mills Whole Grain Total might offer similar fortification but could have different sugar or fiber levels. Always check the nutrition facts panel for specific comparisons.
What does 'WHOLE GRAIN OATS' mean in the ingredient list?
The presence of 'WHOLE GRAIN OATS' as the first ingredient indicates that whole grains are a primary component. Whole grains contain all parts of the grain kernel—the bran, germ, and endosperm—providing more fiber and nutrients than refined grains. However, in this product, the benefits of whole grains are balanced against the added sugars and processing.
What is a recommended portion size for this cereal?
The suggested serving size for CHEERIOS MULTI GRAIN is 1 1/3 cups. Adhering to this portion helps manage the intake of calories and, more importantly, added sugars. Consuming larger portions regularly would significantly increase your intake of added sugars and may not align with dietary guidelines.
Can this cereal be part of a balanced diet?
While this cereal is ultra-processed and high in added sugar, it can be included in a balanced diet occasionally and in moderation. To improve its nutritional balance, pair it with protein-rich foods like nuts or dairy, and add fresh fruits to boost fiber and micronutrient intake. Focus on whole, unprocessed foods for the majority of your meals.