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Cheerios have been a breakfast staple in many households for decades. They are known for their distinctive round shape and mild flavor. They are made primarily from whole grain oats and fortified with important vitamins and minerals like iron. This simple yet healthy ingredient list makes them a popular choice among health-conscious consumers looking for a nutritious start to the day.
But are Cheerios really healthy? Although Cheerios offer a nutritional profile that supports several aspects of health, including gut and heart health, there are also some drawbacks to consider. In this article, we explore the benefits and potential drawbacks of incorporating Cheerios into your diet.
What are Cheerios?
Cheerios are a classic breakfast cereal that has been on grocery store shelves since 1941. Made primarily from whole grain oats, Cheerios are characterized by the use of heat- and drought-resistant oat varieties and a higher beta-glucan content. Beta-glucan is a fiber that research shows lowers cholesterol, making Cheerios a valuable addition to your diet if you’re looking to reduce your risk of heart disease.
In addition to whole grain oats, Original Cheerios also contain corn starch, sugar, salt and tripotassium phosphate. The cereal is enriched with important vitamins and minerals, including iron, zinc and B vitamins.
Cheerios come in many varieties, from the lightly sweetened Honey Nut Cheerios to Multi Grain Cheerios. In this article, we’ll focus on Original Cheerios made with whole grain oats.
Nutrient content
Nutrition (per 1 ½ cup serving):
Calories: 140
Fat: 2.5 g (saturated fatty acids: 0.5 g)
sodium: 190mg
Carbohydrates: 29 g (Fiber: 4 g, Sugar: 2 g (1 g added sugar))
protein: 5g
Cheerios also contain the following vitamins and minerals:
- Vitamin D (20% of daily requirement)
- Calcium (10% DV)
- Iron (70% DV)
- Potassium (6% DV)
- Vitamin A (10% DV)
- Vitamin C (10% DV)
- Thiamine (20% DV)
- Niacin (10% DV)
- Vitamin B6 (20%)
- Folic acid (20%)
- Folic acid (45 µg)
- Vitamin B12 (20%)
- Phosphorus (15%)
- Magnesium (10%)
- Zinc (20%)
The % Daily Value (DV) is based on a 2,000 calorie diet.
While Original Cheerios contain just one gram of added sugar, that amount increases significantly if you opt for the flavored varieties. For example, Honey Nut Cheerios and Apple Cinnamon Cheerios each contain 12 grams of added sugar per serving. That’s nearly a quarter of the maximum daily amount of 50 grams of added sugar per day recommended by the Dietary Guidelines for Americans.
Health Benefits of Cheerios
Made with whole grain oats and fortified with essential vitamins and minerals, Cheerios have many potential health benefits.
Heart health
Research shows that consuming three grams of soluble fiber from whole grain oats daily (combined with a diet low in saturated fat and cholesterol) may reduce the risk of heart disease by lowering total cholesterol and LDL (bad) cholesterol levels. Cheerios contain 1.5 grams of soluble fiber per 1.5 cups, which is half of that goal.
Gluten-free
Original Cheerios are made with whole grain oats and corn starch and contain no wheat or gluten, so they are safe for people with celiac disease or wheat intolerance. However, always check the ingredients list if you need to avoid wheat, as some Cheerios varieties, such as Maple Cinnamon Hearty Nut Medley Cheerios, contain wheat.
High fiber content
The first ingredient in Cheerios is whole grain oats. The Dietary Guidelines for Americans We recommend getting at least half of your grains from whole grain sources. One serving of Cheerios contains 34 grams of whole grains, which is well on the way to this goal.
One reason the Dietary Guidelines for Americans recommend eating more whole grains is their fiber content. Fiber has a number of health benefits, from controlling blood sugar levels to promoting regular bowel movements. Cheerios are a good source of fiber, with four grams per cup and a half.
High iron content
Some people have trouble getting enough iron from their diet, especially if they don’t eat meat. Fortunately, Original Cheerios, which are fortified with iron, provide 70% of the recommended daily amount of iron.
Health Disadvantages of Cheerios
Although there are many health benefits to eating Cheerios, there are also a few drawbacks you should be aware of. These include their moderate sodium and low protein content.
Moderate sodium content
Original Cheerios contain 190 milligrams (8% DV) of sodium. In general, it’s best to stick to foods that contain less than 5% DV of sodium. However, as part of a person’s overall diet, Cheerios are likely not a significant source of sodium unless someone eats them multiple times a day or eats large portions.
Low protein
Cheerios have a relatively low protein content, at five grams per one-and-a-half cup serving. This means you probably won’t stay full for long if you eat them alone, because protein is an important nutrient for satiety (the feeling of fullness after a meal). This can lead to mid-morning snacking because your breakfast won’t keep you full until lunch.
Are Cheerios healthy?
Overall, Cheerios are a healthy option for breakfast, provided you follow a few guidelines when consuming them. To make Cheerios a more filling and nutritionally balanced breakfast, consider adding additional ingredients. For example, to increase the protein content, you can mix Cheerios with Greek yogurt and top with berries for a nutritious and filling breakfast.
Alternatively, if you prefer to eat your cereal with milk, you can add a handful of almonds, walnuts, chia seeds or flax seeds to increase your protein and fat content and keep you full longer.
Also, it’s best to stick with the unflavored varieties, like Original Cheerios or Multi Grain Cheerios, as they contain less added sugar. If you choose the flavored varieties, be sure to watch your added sugar intake for the rest of the day.
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