Health Benefits of Cheerios for Getting a Quick Nutritional Boost

Health Benefits of Cheerios for Getting a Quick Nutritional Boost

Cereal isn’t just a favorite of kids. They are equally loved by all age groups for a quick dose of delicious nutrition. With so many cereals out there, the health benefits of Cheerios are an interesting topic for cereal lovers. Introduced in 1941, Cheerios is one of the most popular cereals and is loved for its richness and taste.

Cheerios are one of the most popular breakfast cereals. Pour some milk over it and what you have is a delicious breakfast, a healthy snack to satisfy your hunger. You can also have it as dinner when you can’t wait for dinner or after dinner if you want to watch your favorite movie, or read a book.

Cheerios is your choice of cereal variety to make sure you eat right whenever it’s time. And, an added advantage is that Cheerios come in mouth-watering flavors. You can enjoy your sweet by adding brown sugar syrup or you may want to keep it plain – you say so and Cheerios gets it for you. Read this article to find out more about everyone’s favorite cereal and you may also find other alternatives to add to your list of healthy cereals for your unexpected cravings.

What are Cheerios?

Cheerios is an energy-dense cereal loaded with fibre, protein, vitamins and many important nutrients. This is a versatile option that you can eat at any time of day to ensure you meet your nutritional needs. Easy to prepare, you can also add milk, nuts, yogurt, a dollop of cream, or peanut butter on top — whatever suits your taste and mood. The best part is that you can make it raw and don’t have to spend hours in the kitchen to get the flavor or taste just right. So, next time you’re in a rush, Cheerios might be your savior to leave the house with more energy and fullness.

Nutritional Value of Cheerios

According to a 2017 survey by the US Department of Agriculture, Cheerios are nutrient-dense. The following is a list of Cheerios 100 g ingredients:

Water – 3.76g

Energy – 372 kcal

Proteins – 12.4g

Total Lipid Fat – 6.6g

Total Dietary Fiber – 10.1g

Sugar – 4.5g

Calcium – 375 mg

Iron – 28.9 mg

Magnesium – 114 mg

Phosphor – 357 mg

Potassium – 633 mg

Sodium – 497 mg

Zinc – 13.4mg

Copper – 0.387mg

Thiamine – 1.3 mg

Vitamin C – 21.4mg

Niacin – 17.9mg

Vitamin A – 990 micrograms

Vitamin B-6 – 1.79 mg

Choline – 26.2mg

Vitamin E – 0.41 mg

Vitamin D – 3.6 µg

However, it is equally important to note that Cheerios is free of cholesterol, carotene, lycopene, alcohol, caffeine, theobromine, PUFA 18:4, PUFA 20:4, and PUFA 22:5 n-3.

How Many Varieties Of Cheerios Are There?

Eating healthy doesn’t mean you can’t satisfy your appetite and mood. With taking care of your health, the joy of finding that perfect cereal flavor is unparalleled. Well, Cheerios does not disappoint and has a wide range of flavors to serve your meal with big spoonfuls of deliciousness. Here are a few flavors of Cheerio cereal you might want to stock up on:

1. Honey Nut Cheerios

Who can say ‘NO’ to the sweetness of honey? Honey nut Cheerios are perfect for getting the goodness of honey, and the subtle taste of almonds. It contains sugar and has become one of the popular flavors for Cheerio for all the right reasons.

2. Chocolate Cheerios

Indulge in chocolate flavors with chocolate flavored Cheerios. This delicacy is an excellent source of corn and wheat. However, it also contains cocoa powder and sugar which makes you crave more chocolate, when you munch on this cereal for breakfast.

3. Apple Cinnamon Cheerios

A delightful blend of apple puree and cinnamon, Cheerios Apple Cinnamon is formulated with whole grains and sugar. Cocoa contains phenolic compounds that help protect the skin from UV damage and inflammation (1). Get just the right amount of citrus and fresh flavors that will make your lip smack with this healthy cereal option.

4. Ancient Grain Cheerios

For quinoa lovers, ancient grain Cheerios are primarily made of quinoa, rice, and whole wheat. You can get a subtle sweetness as they are sweetened to give you a delicious sweet taste. Additionally, quinoa is rich in high-quality protein and essential amino acids that help build muscle and strength.2). So, you can enjoy this nice healthy breakfast to get a good dose of protein.

5. Frozen Lemon Cheerios

Loaded with citrus flavours, Frozen Lemon Cheerios are made with Corn Starch, Whole Grain Oats, Vitamins E, B1, B6, and D3. This flavor also has a chocolate syrup flavor which gives it a delicious taste. The added advantage is that it is free of saturated fat and is a good choice for weight loss.

6. Honey Vanilla Cheerios

Honey vanilla Cheerios are made with honey, vanilla and other natural flavors. A gluten free option, this makes a great breakfast and evening snack. You can get this cereal with milk and some nice sweet goodness.

7. Pumpkin Spice Cheerios

Get a different pumpkin flavor with Cheerios pumpkin spice. This Cheerio flavor contains a blend of nutmeg, cinnamon and cloves that give it an aromatic flavor that you will fall in love with instantly.

8. Strawberry Banana Cheerios

For strawberry lovers, strawberry banana Cheerios is made from pure fruit and natural flavors. The touch of strawberry and banana flavor is hard to miss.

As a change, when you want to incorporate less sugar in your daily routine, Cheerios supports you with:

1. Plain Cheerios

Free of artificial flavors, plain Cheerios is the classic Cheerio introduced in 1941. With only one gram of sugar and loaded with oats, it’s the perfect cereal to meet your dietary needs. Oats are an important source of carbohydrates, dietary soluble fiber, balanced protein, vitamins, minerals and different phenolic compounds which aid in weight management and nourish your body (3). So you can enjoy your whole grain cereal with these Cheerios.

2. Multi-grain Cheerios

If you’re planning on reducing your calorie intake, multi-grain Cheerios might be something you want to try. The main ingredients in multigrain Cheerio are brown rice, corn and oats. Brown rice contains large amounts of dietary fiber which may be effective for breast and colorectal cancer (4). Specifically designed for people looking to reduce their sugar intake, these healthy Cheerios are a good choice to make sure you’re eating right.

What are the Health Benefits of Cheerios?

Cheerios are full of nutrients, fiber and energy. Here are some of the health benefits presented by Cheerios:

1. Improves Metabolic Function

Cheerios are a rich source of fiber. Studies show that dietary fiber increases metabolic activity, manages weight, and reduces the risk of cardiovascular disease (5).

2. Improves Muscle Function

Cheerios contain 12.4 grams of protein. Due to the protein-rich composition of Cheerios, Cheerios is also effective in maintaining muscle mass and function (6).

3. Regulates Blood Pressure

Being rich in calcium, Cheerios may be quite effective for regulating blood pressure, especially for pregnant women (7).

4. May Help Improve Kidney Function

Consumption of potassium-based foods has been shown to reduce the development of chronic kidney disease (CKD) in individuals with normal kidney function (8).

5. Enriched with vitamins

Cheerios are packed with many essential vitamins such as vitamins A, C, D, and E which offer antioxidant protection, prevent bone loss and heart disease, and reduce the chances of cataracts (9).

What Are the Side Effects of Cheerios?

Due to the varying consumption of Cheerios, it may not be suitable for individuals with certain health conditions. Some of the side effects of Cheerios are:

1. Blood Pressure Problems

Cheerios contain at least 497 mg of sodium content. While for healthy individuals, it may not pose any threat, it may not be suitable for individuals dealing with blood pressure problems. Consuming Cheerios in inadequate quantities can increase sodium levels in your body which can increase your blood pressure in addition to increasing your risk of stroke and kidney disease (10).

2. May Affect Bone Metabolism

Most Cheerio flavors contain added sugars which have been shown to negatively affect bone metabolism (11).


Enjoying nutritious food makes your day much better. Foods filled with goodness affect your mood and well-being. However, with healthy eating choices, you may find you can’t get the right flavor or flavors for your day-to-day moods and selective preferences. However, the health benefits of Cheerios may surprise you. With a good portion of health, you can satisfy your taste buds without worrying about harming your health. Enjoy!

READ ALSO: Damiana Health Benefits: A Safe Guide to Its Aphrodisiac Effects

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