Since they were introduced in 1941, Cheerios have actually been a clip in households throughout the joined States.

They remain one of the most well-known breakfast cereals top top the market and also are now accessible worldwide.

You are watching: How many calories in cheerios with milk

Although castle marketed as nutritious, you might wonder whether Cheerios space a healthy choice — and also how the various varieties compare.

This write-up explores Cheerios’ nutrients, flavors, and downsides to help you recognize whether lock a good fit for her routine.

Share top top Pinterest
Cheerios are mostly made from totality grain oats.

Whole seed contain all components of the grain, therefore they tend to provide much more nutrients than polished grains. What’s more, eat fiber-rich entirety grains may assist lower cholesterol and also reduce your hazard of heart disease (1).

Furthermore, Cheerios are low in calories and fat. They additionally boast several crucial nutrients that many people don’t get enough of, such together fiber and also vitamin D (2, 3).

Notably, 1 cup (28 grams) that Cheerios gives 45% of the daily Value (DV) for iron, i m sorry many world are deficient in. This mineral dram a critical role in oxygen move throughout your body (4, 5).

However, save in mind that many of these nutrients, including iron, vitamin B12, and also vitamin D, are added during processing and not normally occurring.

One cup (28 grams) of level Cheerios there is no milk gives (4):

Calories: 100Fat: 2 gramsCarbs: 20 gramsFiber: 3 gramsSugar: 1 gramProtein: 3 gramsVitamin A: 10% of the DVVitamin C: 10% of the DVVitamin D: 10% of the DVVitamin B12: 25% that the DVCalcium: 10% the the DVIron: 45% that the DVZinc: 25% of the DV

As you have the right to see, Cheerios are very low in calories and lack protein and fat. Because that these reasons, they don’t provide a well balanced meal on your own.

With 1 cup (244 grams) the 2% cow’s milk, you’ll gain an extra 122 calories, 8 grams of protein, and also a an increase of fat, calcium, and vitamin D (6).

If you select nondairy milk, i beg your pardon is commonly low in protein, include a grasp of pumpkin seeds or sliced almonds to your cereal for a plant-based resource of protein.

Adding protein to any meal or snack can help you feel much more full.

Finally, Cheerios are an extremely affordable compared with countless other breakfast foods.

They’re kid-friendly

Children as young as 8 month may be able to safely gain Cheerios, but only if they’re prepared to eat solid foods items (7).

They do a great finger food because that toddlers and don’t pose lot of a throttle hazard because of how quickly they soften as soon as wet.

Cheerios deserve to be a an excellent way come get an ext whole grains and iron right into your kid’s diet. Still, it’s crucial not to depend too heavily on them. You need to aim to incorporate countless whole foodstuffs from every food team to support optimal growth and development.


Cheerios are generally made from totality grains and pack a broad array of crucial nutrients, including iron, fiber, and also vitamin D.

Cheerios come in an assortment of flavors. In fact, there room at least 15 ranges — through seasonal ones appearing on occasion.

Most space made from a base of entirety grain oats, however some varieties incorporate other grains, included sugars, and also extra ingredients.

Some the the most renowned Cheerios spices are:

Plain. These room the initial Cheerios and also most straightforward option. The first ingredient is oats. They contain simply 1 gram of added sugar and no extra flavorings.Honey Nut. among the optimal selling varieties, these space sweetened v sugar and also honey, add to a hints of almond flavor.Apple Cinnamon. Made mainly of whole grain oats and also sugar, this type also contains apple purée and cinnamon.Frosted. do with entirety grain oats and cornmeal, these space sweetened with a vanilla flavored street coating.Multigrain. This range combines totality grain oats, corn, and also brown rice. It’s sweetened through slightly less sugar than various other varieties.

You may notice that countless of the flavored Cheerios ranges harbor added sugar. If she trying to reduce your sugar intake, it’s best to limit your intake that the sugary flavors or just opt because that the level variety.


Cheerios are obtainable in a wide selection of flavors. If most consist of a basic of entirety grain oats, some incorporate extra ingredient like included sugar.

Although Cheerios are generally a nutritious choice, lock fall brief in specific areas.

Very short in protein

Breakfast cereals are regularly marketed together a finish meal option. However, the bulk of them are really low in protein — and also Cheerios space no exception.

Protein is a critical part the a healthy and balanced diet. Including a source of high top quality protein through each meal is one of the best ways to ensure you’re meeting your body’s everyday protein needs.

The recommended intake for protein is a minimum of 0.36 grams per pound (0.8 grams per kg) of human body weight. Because that someone who weighs 150 pounds (68 kg), that equates to a daily complete of about 55 grams of protein (8).

A 1-cup (28-gram) offer of plain Cheerios through 4 ounces (120 mL) of entirety or low fat cow’s milk gives only around 7 grams the protein, most of which originates from the milk.

If you intended to eat Cheerios together a meal, take into consideration pairing it v a resource of protein, such together eggs, Greek yogurt, or tofu scramble. You could also add a grasp of nuts or a spoonful of nut butter to your bowl for a an increase of protein and also healthy fats.

May pack included sugar

Several types of Cheerios harbor big quantities of added sugar.

For example, 1 cup (35 grams) of love husband Nut Cheerios contains 12 grams of street — a lining 12 time as much sugar together the plain variety (9).

Excess street intake is linked to an raised risk the chronic diseases, such together heart disease, cancer, and also diabetes. Furthermore, the can add to the overconsumption of calories and unhealthy weight obtain (10, 11).

The American heart Association recommends limiting her daily included sugar intake come 9 teaspoons (37.5 grams) for men and 6 teaspoons (25 grams) for females (12).

Although occasional sugar intake is not most likely harmful, that a an excellent idea to be responsibility of how much she eating, particularly if Cheerios are a clip in your diet or you routinely consume much more than one serving at a time.

Opting because that the plain range is your best bet for keeping your sugar intake low.

Cheerios are taken into consideration a handle food

Cheerios space a processed grain product, meaning that the ingredients supplied to do Cheerios undergo far-reaching processing to produce the last product.

Although Cheerios room made with entirety grain oats, i m sorry sets castle apart from other cereals do with much more refined grains choose corn flour or white rice, numerous Cheerios ranges are packed through unhealthy ingredients like cane sugar, corn syrup, and preservatives (13).

What’s more, because of the processing that the oats experience to make Cheerios, eat a bowl of Cheerios is not the very same as enjoying a bowl of entirety oats.

One study in 30 adults found that eating honey Nut Cheerios led to a much larger blood sugar and also insulin an answer compared through the intake of equal portions of less processed grain products including stole cut and also old fashioned oats (14).

Although love husband Nut Cheerios room high in added sugar and thus much much more likely to increase blood sugar 보다 unsweetened grain products, researches have displayed that the processing of totality grains in general considerably impacts blood street response, with an ext refined assets yielding bigger blood sugar and insulin spikes (15, 16, 17).

Although periodically enjoying Cheerios won’t harm your health, it’s ideal to choose less processed options whenever possible, particularly if you on regular basis consumed sweetened Cheerios varieties.

For example, instead of her morning bowl of honey Nut Cheerios, shot a bowl of rolled oats topped with berries and a dollop of herbal nut butter instead.


Cheerios room a low protein, handle grain product, and also some flavors room high in added sugar. You deserve to balance her nutrient input by including a resource of protein and moderating your usage of the higher sugar varieties.

Cheerios can be a healthy and nutritious part of virtually any diet, however it’s vital to balance her diet with various other nutrients and also practice moderation if you choose the higher sugar varieties.

For much more protein, take into consideration serving her Cheerios v high protein dairy product or nondairy milk add to a scoop of seed butter or grasp of nuts. Hard-boiled eggs and omelets additionally make excellent sides.

Topping your grain with berries or sliced fruit can boost your vitamin and mineral intake while flax meal, hemp seeds, and chia seeds can add fiber and healthy fats.

Just make sure you incorporate a diverse an option of entirety foods transparent the day come meet all of your nutrition needs.


While Cheerios can be component of a healthy and balanced diet, you may want to pair them through a resource of protein to do a much more balanced meal. It’s finest to stop or limit her intake that the high street options.

Cheerios room a classic breakfast grain made from whole grains. Castle not only low in fat and also calories but also affordable and also packed with vital vitamins and also minerals.

Yet, Cheerios space a processed food, and some flavors are loaded with sugar.

See more: Why Did Sam Let Dean Become A Vampire ? Why Does Sam Let Dean Become A Vampire

As such, you should minimize your intake or select low sugar varieties like level or multigrain. You can also bump up the protein content with nuts or nut butter.

While this breakfast grain can definitely be component of a healthy and balanced diet, be sure to also eat a selection of whole foods to accomplish your body’s nutrient needs.