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🥣
Cheerios Calories
Low-sugar whole grain breakfast cereal
CALORIES
GI
POTASSIUM
FIBER
Cheerios Nutrition Facts
Selected: 100 g
375
KCAL / 100G
Carbs
73g
· 83%
Protein
8.9g
· 10%
Fat
2.7g
· 7%
Fiber
9.4g
Cheerios Vitamins & Minerals
Vitamins
B12
1.7µg · 71% DV
B2
0.7mg · 54% DV
B1
0.6mg · 50% DV
B3
8mg · 50% DV
Minerals
Manganese
2mg · 87% DV
Iron
12mg · 67% DV
Zinc
5mg · 45% DV
Calcium
420mg · 42% DV
Cheerios Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cheerios Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cheerios Contain Allergens?
Contains these allergens:
Which Diets Is Cheerios Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheerios Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Foods Similar to Cheerios
Cheerios — Frequently Asked Questions
Is Cheerios better with milk or yogurt?
Milk is the classic choice, while yogurt can make a more substantial snack or breakfast. Pairing it with yogurt and fruit can add protein, creaminess, and natural sweetness.
How quickly does Cheerios become soggy?
Cheerios starts to soften within a few minutes after milk is added. For a crunchier texture, add the milk just before eating or keep the cereal separate until serving.
How should Cheerios be stored after opening?
Keep opened Cheerios in a cool, dry cupboard with the bag tightly sealed or transferred to an airtight container. Moisture is the main cause of lost crunch and staleness.
Can Cheerios be frozen?
Freezing is usually not useful because condensation after thawing can make the cereal soft. An airtight container in a dry pantry is the better storage method.
What are some ways to use Cheerios besides eating it as cereal?
It can add crunch to yogurt bowls, homemade trail mix, or no-bake snack bites. Crushed Cheerios can also be used as a cereal crumb layer in desserts.
Are Cheerios a good breakfast choice for children?
They can be a practical option when served in an age-appropriate portion and paired with foods such as milk, yogurt, or fruit. They contain gluten, so they are not appropriate for children with coeliac disease or gluten-related disorders.
Should I eat Cheerios before or after a workout?
Cheerios can work before exercise as an easily eaten carbohydrate-based snack, especially with milk or yogurt. After training, combining it with a protein-containing food such as yogurt, milk, or kefir makes the snack more balanced.
Is it okay to eat Cheerios at night?
A modest serving is fine as an evening snack for many people. If milk tends to trigger bloating or reflux for you, avoid having it immediately before lying down.
Can Cheerios replace wholegrain bread?
Both are grain foods, but they play different roles in a meal. Wholegrain bread is generally a less processed meal base, while Cheerios is better viewed as a convenient cereal or snack component.
Is it true that Cheerios can be eaten without paying attention to portion size because it contains fibre?
No. Its fibre content is a positive feature, but Cheerios is still a processed breakfast cereal and portions matter. Add a protein source and fresh fruit for a more satisfying, balanced meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.