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Are Honey Nut Cheerios Healthy? Nutrition, Calories and Ingredients

Are Honey Nut Cheerios Healthy? Nutrition, Calories and Ingredients

Written by Edibel Quintero, RD | Fact checked by Fact checked by Rosmy Barrios, MD check
Last update: December 28, 2022
5 min
Honey Nut Cheerios

Honey Nut Cheerios is a popular cereal marketed as a healthy breakfast choice. However, can it really be part of a healthy diet?

Honey Nut Cheerios claims to lower cholesterol, but can it? It is a beloved cereal that is widely advertised as healthy. Let’s discuss if the nutritional facts live up to their claims.

Is Honey Nut Cheerios Healthy?

Honey Nut Cheerios is a healthy cereal full of fiber, vitamins, and minerals. However, it should be consumed in a moderation due to its high sugar content. Pair with low-fat milk or a non-dairy milk alternative to complement the perfect breakfast foods.

Is Honey Nut Cheerios Good for Weight Loss?

According to the United States Department of Agriculture (USDA) food database, Honey Nut Cheerios has only 139 calories in a one-cup serving. Additionally, cheerios have 3g of fiber in a serving.

If you are trying to consume fewer calories to lose weight, Honey Nut Cheerios is an excellent option because, even though low in calories, the fiber will help you feel full.

Pairing Honey Nut Cheerios with non-fat or low-fat dairy milk or milk substitutes can help make the cereal a balanced and satisfying meal.

Honey Nut Cheerios vs. Cheerios

While Honey Nut Cheerios is the fan favorite, you may wonder if the original Cheerios is healthier than the sweetened honey nut variety. According to the General Mills Cheerios website, original unflavored Cheerios has the same general health claims, including lowering cholesterol.

Interestingly, the serving size for original Cheerios is 1.5 cups, compared to one cup of Honey Nut Cheerios. While the serving size is greater, original Cheerios only has 2g of added sugar, while Honey Nut Cheerios has 12g.

The American Heart Association recommends no more than 25g of added sugar daily for women and 36g for men.

Consuming excess added sugar in your diet can lead to weight gain and obesity, contributing to the development of chronic health conditions, such as heart disease.

Benefits of Honey Nut Cheerios

Honey Nut Cheerios has many health benefits, primarily related to its fiber content. Eating Honey Nut Cheerios can contribute to lowered cholesterol, improved digestion, and fullness.

According to the Mayo Clinic, men and women under 50 should consume 38 and 25g of fiber daily, respectively, while men and women over 50 should consume 30 and 21g daily, respectively.

Studies have shown that fiber, specifically soluble fiber found in oats, can lower cholesterol levels. This action results from a decrease in the “bad” cholesterol called low-density lipoprotein, or LDL (Mayo Clinic).

Lowered cholesterol levels can improve overall heart health and decrease the risk of heart attack and stroke.

Therefore, the claim on the packaging that Honey Nut Cheerios can help lower cholesterol is true!

Fiber is crucial for a healthy digestive system by supporting regular bowel movements and improving constipation.

Finally, the fiber content in Honey Nut Cheerios makes you feel fuller for longer, leading to greater satisfaction with the meal. When you feel more satisfied and full, you typically eat less, contributing to healthy weight loss.

What Ingredients Does Honey Nuts Cheerios Contain?

The main ingredient of Honey Nut Cheerios is whole-grain oats, similar to oatmeal. The 2020–2025 Dietary Guidelines for Americans recommends that at least half of the grains consumed are whole grains.

As mentioned previously, fiber has many benefits, including improving cardiovascular health.

The second most prevalent ingredient is sugar. The sugar content is considered added sugar and should be limited in the diet. However, it does not contain corn syrup.

Also, the cheerios contain oat bran, brown sugar syrup, canola oil, honey, and more. They also contain natural almond flavor and, therefore, do not eat Honey Nut Cheerios if you have an almond allergy.

Nutrition Facts

From fiber to vitamins and minerals and more, let’s dive deeper into the nutritional facts of Honey Nut Cheerios.

Nutrition table (per 100g) 

Calories (kcal)376 
Net Carbs (g)79.7 
Fiber (g)7.1 
Sugar (g)32.9 
Added Sugar (g)32.9 
Fats (Total)
Protein (g)8.85 
Cholesterol (mg)
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101750/nutrients

High in vitamins and minerals

While Honey Nut Cheerios is rich in 13 vitamins and minerals, as the packaging claims, iron, folate, and zinc are among the most prevalent.

According to the University of California San Francisco, iron is essential for healthy blood, which functions to transport oxygen to cells all around the body.

Additionally, folate is crucial in DNA production and cell division. Furthermore, folate is essential for women of child-bearing age and pregnant women to prevent neural tube defects in the developing child.

Finally, according to the Mayo Clinic, zinc is essential in wound healing and immune system functioning.

Low in protein

Unfortunately, Honey Nut Cheerios only contain a mere 8.85g of protein in almost 3 cups of cereal.

According to the National Institutes of Health and the U.S. Department of Health and Human Services, the building blocks of protein are compounds called amino acids. Amino acids are essential for helping the body grow, repair cells, break down food, and more!

Thankfully, when consuming Honey Nut Cheerios with milk or a non-dairy milk substitute, the amount of protein increases significantly!

Low in fats and calories

Honey Nut Cheerios is relatively low in calories and fat, with only 140 calories per one-cup serving and a mere 2g of fat per serving.

With such a low amount of fat and calories, the cereal is a nutrient-dense food with more beneficial nutrients than calories per bite.

High in carbs

Since the first ingredient in Honey Nut Cheerios is whole-grain oats, the carbohydrates are considered healthy carbs.

As mentioned previously, when you eat Honey Nut or any variety of Cheerios, you consume whole grains. According to the Mayo Clinic, whole grains are rich in B vitamins, folate, iron, and other vitamins and minerals.

Mainly, whole grains are fiber-rich, which can support healthy digestion and decrease constipation.

However, Honey Nut Cheerios has 12g of added sugar. Therefore, consume them in moderation to avoid unwanted weight gain.


Can I eat Honey Nut Cheerios on a diet?

Yes, Honey Nut Cheerios can be a part of a healthy and balanced diet since it contains whole grains, fiber, and many vitamins and minerals. However, due to the sugar content, you should eat it in moderation.

How much sugar is in Honey Nut Cheerios?

A one-cup serving contains 12.2g of sugar.

What is a recommended Honey Nut Cheerios serving size?

Recommended serving size is one cup, or 37g, with 1/2 cup of low-fat or non-fat milk.

A Word From a Dietitian

Honey Nut Cheerios is a healthy and well-known breakfast cereal packed with dietary fiber that can help lower blood cholesterol, just like the famous packaging claims. Dietary fiber can also help improve overall heart health and support a healthy digestive system.

With so many sugary, calorie-dense breakfast cereals on the market, Honey Nut Cheerios cereal is a whole-grain fiber-rich option that provides many essential vitamins and minerals, including iron, folate, and zinc.

However, due to the added sugar, consume in moderation and perhaps alternate with original Cheerios that only have 2g of sugar content.


We hope you found this article helpful in dissecting whether eating Honey Nut Cheerios is a healthy breakfast cereal option.

This popular cereal is a balanced breakfast option that is both filling and nutritious. Pair a hearty bowl of Honey Nut Cheerios with low-fat milk or a non-dairy milk alternative, such as almond milk or soy milk, to boost the amount of calcium and vitamin D.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Fact checked by Rosmy Barrios, MD
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