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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
Cheerios in a bowl with a spoon. Photo Credit: tacar/iStock/Getty Images

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. The toasted oat cereal is a good source of fiber, and the company suggests that the ingredients in Cheerios may help you maintain healthy choleseterol 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 allergic reactions.

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Fat Content

According to the official General Mills website, a one-cup serving of the cereal contains 2 g 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; fiber helps you feel full and is good for colon health and helps decrease cholesterol. According to General Mills, one cup of Cheerios contains 20 g of carbohydrates, and 3 g of fiber.


Protein contains amino acids, which are the building blocks of muscle and other tissues in your body. Cheerios contains 3 g of protein in a 1 cup serving. Eating your Cheerios with milk will add protein to the meal.


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 1 g of sugar, according to General Mills.

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