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Home arrow Nutrition arrow Healthy Eating arrow Are Honey Nut Cheerios Healthy? Nutrition, Calories and Ingredients

Are Honey Nut Cheerios Healthy? Nutrition, Calories and Ingredients

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Written by Edibel Quintero, RD
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Fact checked by Rosmy Barrios, MD
Last update: June 21, 2023
5 min read 1824 Views 0 Comments
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The truth about Honey Nut Cheerios: are they a healthy breakfast choice?

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?

Cheerios’ website claims that these cereals might reduce cholesterol. How healthy are Honey Nut Cheerios? Let’s take a closer look at the nutritional facts and potential benefits.

Is Honey Nut Cheerios Healthy?

Honey Nut Cheerios is a cereal full of fiber, vitamins, and minerals. However, it should be consumed in moderation due to its high sugar content.

When enjoying Honey Nut Cheerios, be sure to monitor your overall sugar intake. By pairing Honey Nut Cheerios with a protein source, like Greek yogurt or nuts, you can increase satiety and balance your meals.

Is Honey Nut Cheerios Good for Weight Loss?

The Honey Nut Cheerios are not specifically designed to promote weight loss, but it can be added to a well-rounded diet.

Like other cereals, Honey Nut Cheerios contain calories. To lose weight, you should monitor your overall caloric intake, including portion size and any additional ingredients you may add to your bowl.

The popular breakfast cereal does contain almost 13 grams of added sugars. The consumption of excess sugar can impede weight loss efforts because it provides extra calories without satiety. Healthy alternatives include plain, unsweetened cereals and fresh fruit as natural sweeteners.

Weight management requires paying attention to portion sizes. Overeating cereal can lead to excessive calorie intake. You can increase your satiety by combining Honey Nut Cheerios with protein-rich foods, such as Greek yogurt or nuts.

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 almost 13g.

In order to lose or maintain your current weight, it’s better to eat original Cheerios if you can’t resist a bowl of breakfast cereal.

Remember that 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

As part of a balanced diet, Honey Nut Cheerios may provide some benefits

They are made with whole grains, which contain essential nutrients like fiber, vitamins, and minerals. Various health benefits are associated with whole grains, including improved digestion, improved heart health, and better weight management.

In many cases, breakfast cereals are fortified with vitamins and minerals. The fortification of foods and beverages can support health and well-being by bridging nutritional gaps.

The dietary fiber in Honey Nut Cheerios contributes to digestive health and regularity. Fiber can promote healthy digestion, increase satiety, and assist with weight management when consumed sufficiently.

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.

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

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/NutrientAmount
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.

Low in protein

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

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 yogurt, 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. 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 almost 13g of added sugar. Therefore, consume them in moderation to avoid unwanted weight gain.

FAQs

Can I eat Honey Nut Cheerios on a diet?

Yes, Honey Nut Cheerios can be a part of a healthy and balanced diet but 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.

Conclusion

When consumed in moderation, Honey Nut Cheerios cereal is healthy. Too much of this cereal can lead to an unhealthy spike in sugar levels. Eating the cereal with a balanced diet and exercise can help to maintain a healthy lifestyle.

Pair a hearty bowl of Honey Nut Cheerios with low-fat milk, non-dairy milk alternative, or Greek yogurt to boost the amount of calcium and vitamin D.

Written by Edibel Quintero, RD
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.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: June 21, 2023
5 min read 1824 Views 0 Comments
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