grain · Serving 1 cup
Cheerios (original)
Cheerios (original) scores a Decent 56/100. It offers good fiber and protein, but contains added sugar and is ultra-processed.
56
Decent
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (10.7g)+12
- Protein (12.5g)+8
- Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B12, Folate, Riboflavin)+12
What brings the score down
Penalties- Added sugar (10.7g)-13
- Sodium (714mg)-3
- Ultra-processed (NOVA 4)-10
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 375 kcal | — |
| Total fat | 6.25 g | 8% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | — |
| Fiber | 10.7 g | 38% |
| Protein | 12.5 g | 25% |
| Added sugar | 10.7 g | 21% |
| Sodium | 714 mg | 31% |
| Potassium | 357 mg | 8% |
| Calcium | 1000 mg | 77% |
| Iron | 28 mg | 156% |
| Magnesium | 107 mg | 25% |
| Phosphorus | 300 mg | 24% |
| Zinc | 12 mg | 109% |
| Vitamin A | 50 % | 50% |
| Vitamin C | 25 % | 25% |
| Vitamin D | 40 % | 40% |
| Vitamin E | 20 % | 20% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 100 % | 100% |
| Folate | 100 % | 100% |
| Riboflavin | 50 % | 50% |
| Omega-3 | 0 g | — |
Ingredients: Whole grain oats, corn starch, sugar, salt, tripotassium phosphate, vitamin E added to preserve freshness, vitamins and minerals: calcium carbonate, iron and zinc, vitamin C, vitamin B6, vitamin A, vitamin B2, vitamin B1, vitamin B12, vitamin D3, vitamin B9, vitamin B3
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Are Cheerios good for weight loss?
- Cheerios contain fiber and protein, which can contribute to satiety. However, they also have added sugar, so portion control is important when considering them for weight loss.
- Are Cheerios good for people with diabetes?
- Cheerios contain fiber, which can help manage blood sugar. However, they also have 10.7g of added sugar per 100g, so individuals with diabetes should consume them in moderation and monitor their intake.
- Are Cheerios ultra-processed?
- Yes, Cheerios are classified as NOVA Class 4, indicating they are an ultra-processed food. This means they undergo significant industrial processing and often contain additives.
- Do Cheerios have a lot of sodium?
- Cheerios contain 714mg of sodium per 100g, which is a notable amount. Individuals monitoring their sodium intake should be aware of this when consuming Cheerios.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.