Honey Bunches of Oats is a cereal made by the food company Post. It features corn and wheat flakes with granola-like clusters of oats. The cereal is lightly sweetened and available in seven flavors, including ones with fruit, vanilla or nuts. While Honey Bunches of Oats contains a number of minerals and vitamins, some versions contain significant added sugar and are low in fiber.
Calories and Macronutrients
A ¾-cup serving of the original flavor of Honey Bunches of Oats contains 120 calories. This serving also provides 25 g carbohydrates, which are the body's main source of energy, and 2 g protein. The cereal provides little fat -- just 1.5 g fat, or 2 percent of the recommended dietary allowance, based on a 2,000-calorie diet. None of the fat in the cereal is of the saturated or trans fat varieties, which may increase your risk of heart disease.
Vitamins and Minerals
Look for a cereal that contains 25 to 40 percent of most vitamins and minerals, specifically iron and zinc, advises Dr. William Sears. Honey Bunches of Oats is made with enriched flour, so it offers 25 percent of the RDA for thiamine, niacin, riboflavin and vitamin B6 and vitamin B12. It also contains added folic acid, offering 50 percent of the RDA. The cereal has 45 percent of the RDA for iron, but only 2 percent for zinc. It also provides 15 percent for vitamin A and 10 percent for vitamin D.
Whole Grains
Among the first ingredients in Honey Bunches of Oats are whole grains, including corn, whole wheat flour and whole grain oats. The USDA recommends consuming a minimum of 3 oz. of whole grains daily -- or 48 g. A serving of Honey Bunches of Oats contains 10 g of whole grains. The cereal offers just 2 g fiber per serving. Healthy cereals usually contain more 5 g or more of fiber per serving, says Sears.
Sugar Considerations
The original flavor of Honey Bunches of Oats contains 6 g of sugar per serving, or 1.5 tsp. Some versions, such as the one with vanilla "bunches" contains 12 g of sugar, or 3 tsp., per serving. The American Heart Association recommends limiting daily sugar intake to just 6 tsp. daily for women and 9 tsp. daily for men.
Considerations
Stick to the flavors of Honey Bunches of Oats with just 6 g of sugar per serving. Consider mixing one-half of the cereal with a healthier cereal, such as unsweetened bran flakes or oat cereal, to still get the taste of Honey Bunches of Oats with more fiber and less sugar. The cereal does contain the additive butylated hydroxytoluene (BHT) to help keep it fresh. The Center for Science in the Public Interest recommends you limit intake of the additive because the body stores it in fat and its long-term health effects are inconclusive.
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