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Cheerios Nutrition & Ingredients

author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for and He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Cheerios Nutrition & Ingredients
What's in your bowl? Photo Credit: spirit_of_nature/iStock/GettyImages

Cheerios is among the oldest breakfast cereals, and has a reputation for being healthful. The official website for Cheerios notes that the cereal is low in sugar, low in fat, and contains a wide variety of vitamins and minerals.

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The toasted oat cereal is a good source of fiber, and the company suggests that the ingredients in Cheerios may help you maintain healthy cholesterol levels. Despite the reputation, you should carefully assess the ingredients in Cheerios to decide if it is right for you, and to check for possible allergens.

Fat Content

According to LIVESTRONG's food database MyPlate, a one-cup serving of Cheerios contains two grams of fat, which is three percent of the daily recommended serving of fat for the average person. There is no saturated fat in a one-cup serving of Cheerios.


Carbohydrates are your body's main fuel source. Carbohydrates provide energy, while fiber helps you feel full, is good for colon health and helps decrease cholesterol. According to MyPlate, one cup of Cheerios contains 20 grams of carbohydrates, and three grams of fiber.


Protein contains amino acids, which are the building blocks of muscle and other tissues in your body. Cheerios contains three grams of protein in a one-cup serving, according to MyPlate. Eating your Cheerios with milk will add protein to the meal. One cup of whole milk provides seven grams of protein; and one cup of both 2% and skim milk contain eight grams of protein.


According to General Mills, Cheerios contains vitamins A, B6, B12, C and D. The Mayo Clinic website notes that vitamin A can aid in growth, development, and the maintenance of a healthy immune system. B vitamins help turn your food into energy, while vitamin C aids in the growth and repair of body tissues, and vitamin D helps your body absorb calcium, which promotes bone health.


According to General Mills, Cheerios contains minerals including calcium, iron, niacin, magnesium, phosphorous and zinc.

Main Ingredients

The main ingredients in Cheerios include whole grain oats, sugar, oat fiber and salt. Whole grain oats, oat fiber and sugar provide fuel in the form of carbohydrates. Sugar is a simple carbohydrate and not considered healthy in large amounts; a one-cup serving of Cheerios contains one gram of sugar, according to MyPlate.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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