Cheerios is one of the most popular breakfast cereals in the United States. Many people enjoy starting their day with a bowl of these classic O-shaped oat rings. But is it healthy to eat Cheerios every single day for breakfast? There are pros and cons to consider when deciding if you should make Cheerios an everyday habit.
Pros of Eating Cheerios Everyday
Here are some potential benefits of eating Cheerios daily:
Nutritious
Cheerios are made from whole grain oats, which are high in important nutrients like fiber, iron, and B vitamins. Oats can help lower cholesterol and blood sugar levels. The key vitamins and minerals in a 1 cup serving of original Cheerios include:
- 3 grams dietary fiber – 12% daily value
- 9% DV iron
- 25% DV folate
- 12% DV zinc
So Cheerios provide you with a nutritious start to your day.
Low in Fat
Cheerios are very low in fat, with only 2 grams total fat per serving. This makes them a smart breakfast option if you are watching your fat intake.
Low in Sugar
Compared to many other sweetened breakfast cereals, Cheerios are relatively low in sugar. One cup of original Cheerios has only 1 gram of sugar. The low sugar content makes them a good cereal choice for diabetics and others who need to control sugar.
Convenient
Cheerios require no preparation other than adding milk. This makes them an extremely quick and convenient breakfast choice for busy mornings. You can eat them at home or on the go.
Kid-Friendly
Most children love Cheerios, probably because of the fun shape and mildly sweet flavor. They are an easy way to get kids to eat a whole grain breakfast.
Affordable
Cheerios offer an inexpensive breakfast option. Store brands or off-brands are very affordable. Name brand Cheerios tend to go on sale frequently.
Cons of Eating Cheerios Everyday
However, there are also some potential downsides of eating Cheerios daily:
May Lack Variety
Eating any one food every single day could potentially cause your diet to become too homogeneous and repetitive. Nutrition experts generally recommend eating a wide variety of foods and grains for a balanced diet. Relying solely on Cheerios means missing out on other healthy breakfast options like Greek yogurt, eggs, oatmeal, fresh fruit, etc.
Added Sugars in Some Types
While original Cheerios are low in sugar, some other flavors and varieties do contain more added sugar. For example, Honey Nut Cheerios has 9 grams of sugar per serving, and Frosted Cheerios has 12 grams. The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 for men, so these sweeter versions could overdo it on the added sugars if eaten daily.
May Not Stay Fresh Long Term
Once opened, a box of Cheerios will eventually get stale after a few weeks. Eating from the same open box daily over an extended period may lead to consuming stale cereal toward the end.
Contains Some Allergens
Cheerios are made with oats, which are gluten-free. However, they are processed in facilities that also handle wheat, so there is a chance of gluten exposure. This makes them inappropriate for people with celiac disease or gluten sensitivity. Cheerios also contain corn ingredients, so they are unsuitable for those with corn allergies. People with multiple food allergies may have trouble finding an appropriate Cheerios variety to eat every day.
May Need to Limit Portion Sizes
While a standard one cup serving of Cheerios is a reasonable breakfast portion, it’s easy to overdo it on cereal and eat much more. Larger portion sizes could lead to excess calories, carbs, and sugars. People trying to manage their weight may need to measure servings instead of eating directly from the box.
Nutritional Profile of Cheerios
Here is detailed nutritional information for a 1 cup (29 gram) serving of original Cheerios:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 | |
| Total Fat | 2 g | 3% |
| Saturated Fat | 0 g | 0% |
| Trans Fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| Sodium | 190 mg | 8% |
| Total Carbohydrate | 22 g | 8% |
| Dietary Fiber | 3 g | 12% |
| Total Sugars | 1 g | |
| Added Sugars | 0 g | 0% |
| Protein | 3 g | |
| Iron | 9% | |
| Folate | 25% | |
| Zinc | 12% | |
| Thiamin | 25% | |
| Niacin | 25% | |
| Vitamin B6 | 25% |
As you can see from the table, original Cheerios provide a significant amount of vitamins, minerals, and fiber compared to the calories they contain.
Health Benefits of Cheerios Ingredients
Cheerios get their nutritional benefits mainly from their whole grain oat content. Here is more about the health perks provided by oats:
Oats
Oats contain a type of soluble fiber called beta-glucan, which has been associated with reduced cholesterol levels and improved blood sugar control. The antioxidants in oats may help lower cardiovascular disease risk by preventing LDL cholesterol from oxidizing. Oats also provide B vitamins, zinc, and manganese.
Corn
Cheerios are made with corn flour. Corn is a good source of thiamin, folate, magnesium, zinc, manganese, selenium, and copper. The carotenoid antioxidants in corn may help support eye health. Corn also provides resistant starch, a type of healthy fiber.
Rice
Rice flour is used in Cheerios for its gluten-free properties. Rice is an easily digested grain that provides carbohydrates for energy. Brown rice contains manganese, selenium, magnesium and iron.
Sugar
While original Cheerios contain only 1 gram of sugar per serving, sugar is an added ingredient in other flavors. The small amount of sugar boosts palatability and browning. However, eating too much added sugar has been linked to increased heart disease risk, obesity, diabetes, and other health issues.
Salt
Cheerios contain 190mg sodium per serving. This added salt enhances the flavor. Too much sodium can raise blood pressure in salt-sensitive individuals. However, for most people this modest amount of sodium is not a health concern.
Are Cheerios Good for Weight Loss?
Cheerios can be incorporated into a weight loss diet in appropriate portions, but they are not a magic bullet for weight loss on their own. Here is how Cheerios may and may not aid weight loss efforts:
Benefits for Weight Loss
- Low in calories – 100 calories per serving is reasonable for a breakfast cereal.
- High fiber keeps you feeling fuller for longer.
- Low fat and low sugar compared to other sweet cereals.
- Allows you to eat a carbohydrate-containing breakfast without overdoing calories.
Potential Drawbacks
- Eating too large a portion can add excess calories.
- Sugary flavors like Honey Nut are higher in calories.
- Not as filling as higher protein or higher fat breakfast choices.
- Does not provide lasting satiety throughout the morning.
Overall, original Cheerios can fit into a reduced calorie meal plan, but should be eaten in moderation. For maximum fullness, pair Cheerios with Greek yogurt, milk, peanut butter, fresh fruit, nuts or other protein foods. Avoid oversized portions or high sugar varieties.
Cheerios for Babies and Toddlers
Here are some guidelines around introducing infants and young children to Cheerios:
Are Cheerios Safe for Babies?
The American Academy of Pediatrics recommends exclusively breastfeeding for the first 6 months of life, and continuing breastfeeding until 1 year old while introducing appropriate complementary foods. Most pediatricians advise waiting until around 6 months of age to offer infants their first tastes of iron-fortified cereal, including Cheerios, mixed with breast milk or formula. Check with your pediatrician on the best time to introduce Cheerios. Generally, plain Cheerios made with whole grains and low sugar are fine as an early food for babies.
Choking Risk
Whole Cheerios may pose a choking risk for children under 4 years old, since they do not easily dissolve. For very young toddlers, crush Cheerios into smaller crumbly pieces, or opt for the dissolved texture of infant cereals instead.
Allergies
If your baby has a high risk of developing food allergies, have them evaluated by an allergist before introducing new foods like Cheerios that contain common allergens. Introduce one new food at a time and watch for reactions.
Added Sugars
Avoid giving infants or toddlers presweetened varieties of Cheerios. Children should not consume added sugars in the first 2 years of life. Stick with original plain Cheerios.
Portion Size
Serving sizes will be smaller for little ones. Aim for 1-4 tablespoons of dry cereal for babies 6-12 months old, working up to 1/4-1/2 cup for toddlers 1-3 years old. Always supervise young children when eating to prevent choking.
Healthier Ways to Eat Cheerios
While plain Cheerios are a relatively healthy breakfast choice on their own, you can make them even better for you by:
Pair with Greek Yogurt
Top your Cheerios with protein-rich Greek yogurt for sustained energy and fullness. Try plain yogurt with added fruit. You can also stir Cheerios right into yogurt.
Add Fresh Fruit
Mixing in fresh berries, bananas, or other fruit ups the fiber, vitamin, and antioxidant content.
Include Ground Flaxseeds
Sprinkle your Cheerios with ground flax for an omega-3 and fiber boost.
Use Milk instead of Water
Choosing skim or lowfat dairy milk over water provides protein and calcium for stronger bones. Non-dairy milk like almond milk also works.
Add UnSalted Nuts
A handful of walnuts, almonds or peanuts improves protein quantity and provides healthy fats.
Combine with Whole Grains
For extra fiber and nutrients, enjoy Cheerios alongside oatmeal, quinoa or whole grain toast.
Avoid Excess Sugar
Skip presweetened varieties and avoid adding extra sugar beyond a dash of honey or pure maple syrup.
Healthy Cheerios Recipes
Here are a few nutritious recipes that give boring old basic Cheerios an upgrade:
PB & Banana Cheerios Bowl
Ingredients:
- 1 cup Cheerios
- 1 medium banana, sliced
- 2 Tbsp peanut butter
- 1 cup skim milk
Directions:
- Add Cheerios and bananas to a bowl.
- Drizzle peanut butter overtop.
- Pour milk over and enjoy.
Berry Almond Cheerios Parfait
Ingredients:
- 1 cup Cheerios
- 1 cup Greek yogurt
- 1 cup mixed berries
- 2 Tbsp slivered almonds
- 1 tsp honey (optional)
Directions:
- Divide half the Cheerios into two parfait glasses.
- Top with half the yogurt in each glass.
- Divide berries and add another yogurt layer.
- Top with remaining Cheerios, almonds and honey.
Cheerios Crusted Chicken Fingers
Ingredients:
- 1 pound chicken breast, cut into strips
- 1 egg, beaten
- 1 cup Cheerios, crushed
- 1/2 cup panko breadcrumbs
- 1 tsp onion powder
- 1 tsp garlic powder
- Salt and pepper to taste
Directions:
- Preheat oven to 400°F.
- Beat egg in shallow bowl.
- Mix crushed Cheerios, panko, and seasonings on plate.
- Dip chicken strips in egg, then coat well in Cheerios mix.
- Arrange on greased baking sheet.
- Bake 15-18 minutes until crispy and cooked through.
The Bottom Line
Overall, enjoying a bowl of original Cheerios or another plain whole grain variety most mornings is fine as part of a balanced breakfast routine. But alternating with Greek yogurt, oatmeal, eggs, fruit and other healthy choices will ensure you get a wider range of nutrients. Avoid limiting yourself to just Cheerios day after day for months on end. Read labels and opt for low sugar versions to keep added sugar within healthy limits. Measuring proper serving sizes instead of overdoing portions will help keep calories in check. Add nutritious mix-ins like fresh fruit, nuts and yogurt for extra nutrition. For babies and toddlers, introduce Cheerios alongside other iron-fortified cereals starting around 6 months old. But always follow your pediatrician’s advice on introducing solids. In moderation as part of a varied diet, going steady with Cheerios for your morning meal can be a healthy habit.
