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Cheerios Nutrition

Cheerios is advertised as the only ready-to-eat cereal proven to reduce cholesterol. This venerable breakfast staple is low in sodium, saturated and trans fats, and contains no cholesterol. All the Cheerios varieties, of which there are 13, are made with whole grains, which is why this cereal is good for lowering cholesterol and blood pressure. The grains are processed, though, and so not as nutritious as unprocessed breakfast foods like oatmeal. Cheerios cereals are fortified with vitamins and minerals, but the more sugary brands targeting children have the least nutritional value.

  1. Cheerios

    • A cup of Cheerios (without milk) contains 100 calories and only two grams of fats and 190 milligrams of sodium. A cup supplies 3 grams of dietary fiber and 20 grams of carbohydrate. Cheerios supplies only 10 percent of the U.S. Recommended Daily Allowance of vitamins A, C and D, but higher percentages of the B vitamins and some minerals.

      The smaller serving size for children under age 4 changes the nutritional information slightly. Due to a child's increased need for vitamin D and calcium, Cheerios provides less than 10 percent of the RDA, though serving Cheerios with milk increases those levels. The three-quarter-cup serving size provides children with a higher dose of iron, the B vitamins and folic acid than adults.

    Honey Nut Cheerios

    • Made for people who prefer their Cheerios a little sweeter, Honey Nut Cheerios is higher in calories, sodium and carbohydrates, but lower in dietary fiber, than the basic variety. It is nine times higher in sugar. Its fortified vitamin content is the same as regular Cheerios, but it contains only 25 percent of the day's recommended iron.

    Frosted Cheerios

    • Like Honey Nut Cheerios, a serving of Frosted Cheerios is only three-quarters of a cup, and is also higher in calories, total carbohydrates and sugar than regular Cheerios. It has the same nutritional content as its Honey Nut cousin.

    Banana Nut Cheerios

    • At three-quarters of a cup per serving, this blend of whole grain corn, oats and banana puree contains only slightly more calories than a cup of regular Cheerios, but is higher in sodium, total carbohydrates and sugar. Like Frosted Cheerios, it is lower in total fat, and is a good source of vitamin C at 25 percent of the RDA, or two-and-a-half times the percentage for regular Cheerios.

    Yogurt Burst Vanilla or Strawberry

    • The Yogurt Burst selections contain whole-grain oats coated with nonfat yogurt, so eating them even without milk can affect the lactose intolerant. This cereal is higher than Cheerios in calories, sodium and sugars, and much higher in total carbohydrates. Despite containing milk and soy, it has no more calcium or vitamin D than other Cheerios products, though it remains a good source of iron and folic acid.

    MultiGrain Cheerios

    • Perhaps the most adult product in the Cheerios line, one cup of MultiGrain Cheerios contains 110 calories and one gram of total fat. It has the same amount of dietary fiber (3 grams) as regular Cheerios, and a bit less protein (2 grams vs. 3) per serving, but it also contains more sodium than any other Cheerios variety at 200 milligrams. MultiGrain Cheerios is rich in vitamins and minerals, containing 100 percent of the U.S. RDA of iron, vitamin E, and all of the B vitamins, including folic acid.

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