FoodScore
0/ 100
Decentgrain· 1 cup

Cheerios (original)

Cheerios (original) earns a FoodScore of 56/100, placing it in the 'Decent' category. Its strong fortification with essential micronutrients and notable fiber content are balanced by its classification as an ultra-processed food and its added sugar.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Cheerios (original) contains 375 kcal per 100 g.
  • Cheerios (original) contains 12.5 g of protein per 100 g.
  • Cheerios (original) contains 10.7 g of fiber per 100 g.
  • Cheerios (original) contains 6.3 g of total fat per 100 g (0.7 g saturated).
  • Cheerios (original) contains 10.7 g of added sugar per 100 g.
  • Cheerios (original) provides 714 mg of sodium per 100 g.
  • Cheerios (original) provides 1000 mg of calcium per 100 g.
  • Cheerios (original) provides 357 mg of potassium per 100 g.
  • Cheerios (original) scores 56/100 on FoodScore (decent).
  • Cheerios (original) is classified as NOVA 4 (ultra-processed food).
  • A 100g serving provides 10.7g of fiber, contributing significantly to daily intake.
  • Highly fortified, offering 77% DV of calcium, 156% DV of iron, and 100% DV of vitamin B12 per 100g.
  • Contains 10.7g of added sugar per 100g, which is a notable amount for a breakfast cereal.
  • Classified as NOVA class 4, indicating it is an ultra-processed food.
  • With 714mg of sodium per 100g, it contributes to daily sodium intake.
  • Scores +9 points above the grain category average (47/100 across 2269 foods).
Fiber
10.7g
38% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
10.7g
21% of Daily Value
Sodium
714mg
31% of Daily Value
+
What it brings to the table
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 holds it back
Added sugar (10.7g)-13
Sodium (714mg)-3
Ultra-processed (NOVA 4)-10

Why it scores 56

Cheerios (original) achieves a FoodScore of 56 out of 100, landing it in the 'Decent' range. This score reflects a mix of strong nutritional benefits and significant drawbacks. On the positive side, it receives substantial bonuses for its impressive micronutrient profile, including 77% DV of calcium, 156% DV of iron, 100% DV of vitamin B12, and 100% DV of folate per 100g. These fortifications contribute significantly to its score. The cereal also earns points for its dietary fiber content, providing 10.7g per 100g, which is a good source of fiber. Additionally, its 12.5g of protein per 100g adds a modest bonus. However, these positives are offset by several penalties. A major deduction comes from its classification as a NOVA class 4 ultra-processed food, which incurs a -10 point penalty. The presence of 10.7g of added sugar per 100g also leads to a significant deduction. Furthermore, its sodium content of 714mg per 100g results in another penalty. To achieve a higher FoodScore, Cheerios would need to reduce its added sugar content and sodium, and ideally undergo less processing to move to a lower NOVA class.

Health benefits

What the nutrients in cheerios (original) actually do for you, grounded in established dietary science.

Supports Bone Health

Cheerios is fortified with essential nutrients for bone health. A 100g serving provides 1000mg of calcium, which is 77% of the Daily Value, and 40% of the Daily Value for Vitamin D. Calcium is a primary structural component of bones, and Vitamin D is crucial for calcium absorption and bone mineralization. Additionally, it contains 107mg of magnesium, 25% of the Daily Value, which also plays a role in bone formation and density. Regular intake of these nutrients, especially in fortified foods, can help maintain strong bones, though a varied diet is always recommended for comprehensive bone health.

Boosts Energy and Red Blood Cell Production

This cereal is an excellent source of nutrients vital for energy metabolism and red blood cell formation. A 100g serving delivers 28mg of iron, exceeding 156% of the Daily Value, and 100% of the Daily Value for Vitamin B12. Iron is a key component of hemoglobin, which transports oxygen in the blood, and B12 is essential for red blood cell maturation and nerve function. Adequate intake of these nutrients helps prevent iron-deficiency anemia and supports overall energy levels. While highly fortified, it's important to consume a balanced diet to meet all nutrient needs.

Aids Digestive Health

Cheerios provides a notable amount of dietary fiber, with 10.7g per 100g serving. Fiber is crucial for maintaining a healthy digestive system by adding bulk to stool, which can help prevent constipation and promote regular bowel movements. Research supports that a diet rich in fiber contributes to overall gut health and can support a balanced gut microbiome. While a good source of fiber, it's important to increase fiber intake gradually and ensure adequate fluid intake to avoid digestive discomfort.

Supports Immune Function

Cheerios is fortified with several micronutrients that play a role in immune system support. A 100g serving provides 12mg of zinc, which is 109% of the Daily Value, and 25% of the Daily Value for Vitamin C. Zinc is essential for the development and function of immune cells, while Vitamin C is a well-known antioxidant that supports various cellular functions of the immune system. Additionally, it contains 50% of the Daily Value for Vitamin A, another nutrient important for immune health. While fortified foods can contribute to nutrient intake, a diverse diet remains key for robust immunity.

How to eat it

Cheerios is a classic American breakfast cereal, typically consumed with milk. It's often chosen for its convenience and perceived health benefits due to its whole grain base and fortification. While commonly eaten plain, it can also be incorporated into other dishes. A standard serving size is about 1 cup, but nutritional values are often presented per 100g for comparison. It's a quick way to get some fiber and essential vitamins and minerals at the start of the day.

Pair with fresh fruit like berries or sliced banana to add natural sweetness and additional fiber and vitamins.
Combine with a handful of nuts or seeds to boost healthy fats and protein, enhancing satiety.
Use as a crunchy topping for yogurt or oatmeal to add texture and a whole grain component.
Measure your serving size to manage added sugar intake, as portions can easily exceed recommended amounts.
Store in an airtight container in a cool, dry place to maintain freshness and crunch.
Things to keep in mind

For most healthy adults, Cheerios (original) at normal serving sizes does not present significant widely documented cautions. Individuals with celiac disease or gluten sensitivity should note that while oats are naturally gluten-free, cross-contamination during processing is possible unless certified gluten-free. Those monitoring sodium intake should be aware of its 714mg per 100g, which can contribute to daily limits. The added sugar content of 10.7g per 100g should also be considered, especially for individuals managing blood sugar or aiming to reduce sugar intake. As with any food, moderation and a balanced dietary pattern are key.

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Reader questions
Is Cheerios (original) a healthy breakfast option?
Cheerios (original) can be part of a healthy breakfast, largely due to its high fiber content (10.7g per 100g) and extensive fortification with vitamins and minerals like iron (156% DV) and calcium (77% DV). However, it is an ultra-processed food (NOVA 4) and contains 10.7g of added sugar per 100g, which are factors to consider for overall dietary health. Balancing it with fresh fruits and lower-sugar options is advisable.
Is Cheerios good for weight loss?
Cheerios can contribute to satiety due to its fiber and protein content (10.7g fiber, 12.5g protein per 100g), which can be beneficial for weight management. However, its 375 calories per 100g and 10.7g of added sugar mean portion control is important. Pairing it with low-calorie, high-nutrient foods like berries or skim milk can make it a more effective component of a weight loss diet.
Is Cheerios an ultra-processed food?
Yes, Cheerios (original) is classified as a NOVA class 4 food, which means it is an ultra-processed food. This classification indicates that it is made from industrial ingredients and contains additives, often resulting in a product that is far removed from its original whole food components. While it offers nutritional benefits through fortification, its processing level is a factor in its FoodScore.
How can I make Cheerios more nutritious?
To enhance the nutritional value of Cheerios, consider adding fresh fruits like berries or sliced bananas for natural sweetness, additional fiber, and antioxidants. Incorporating a handful of nuts or seeds will boost healthy fats and protein. Using milk alternatives like unsweetened almond milk can reduce overall sugar intake, and pairing it with a source of lean protein like Greek yogurt can further increase satiety and nutrient density.
What are some alternatives to Cheerios?
If you're looking for alternatives, consider less processed whole-grain cereals with lower added sugar and sodium, such as plain rolled oats or shredded wheat. For similar texture and convenience, look for cereals with a NOVA class 1 or 2 rating. You could also explore options like whole-grain toast with avocado, or a smoothie with fruits, vegetables, and protein powder for a nutrient-dense breakfast.
Does Cheerios contain a lot of sugar?
A 100g serving of Cheerios (original) contains 10.7g of added sugar. While this is not as high as some other breakfast cereals, it still contributes to your daily sugar intake. The USDA Dietary Guidelines recommend limiting added sugars to less than 10% of daily calories. Being mindful of portion sizes and pairing with unsweetened ingredients can help manage overall sugar consumption.
Is Cheerios good for heart health?
Cheerios can contribute to heart health primarily through its fiber content, specifically soluble fiber from oats, which research suggests can help lower LDL ('bad') cholesterol. A 100g serving provides 10.7g of total fiber. However, its sodium content (714mg per 100g) and classification as an ultra-processed food are factors to consider. A balanced diet rich in whole, unprocessed foods is generally recommended for optimal cardiovascular health.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01