Cheerios cereal nutrition facts: all 38 on file compared
USDA FoodData Central has 38 current Cheerios cereals on file (labels dated 2023 to 2026). Per label serving they range from 100 calories to 220 calories and 2 g to 8 g of protein. Most protein: Protein Cookies 'N Cream Breakfast Cereal Large Size, 8 g per cookies & crme cheerios protein 1 cup, 1.3 oz (37 g) (2 others tie). Least sugar: Gluten Free Cereal Single Serve Bowlpak 96/, 1 g per 1 bowl, 1 oz (28 g) (2 others tie). Picks are made per 3.5 oz (100 g), so a bigger serving does not win by default.
- 38 Cheerios cereals with a current U.S. label in USDA FoodData Central. Size and pack variants of one product count once when their names and numbers match. USDA names the same product in different ways, so a few may still show twice.
- Label dates on file: 2023-11-13 to 2026-03-31
- Label servings range from 0.9 oz (26 g) to 2 oz (56 g). The per 3.5 oz (100 g) columns compare like with like.
Which Cheerios cereals have the most protein or the least sugar?
| Pick | Product | Per label serving | Per 100 g | Range in this line, per 3.5 oz (100 g) |
|---|---|---|---|---|
| Most protein | Protein Cookies 'N Cream Breakfast Cereal Large Size (tied with 2 others) | 8 g per cookies & crme cheerios protein 1 cup, 1.3 oz (37 g) | 21.6 g | 6.8 g to 21.6 g |
| Least sugar | Gluten Free Cereal Single Serve Bowlpak 96/ (tied with 2 others) | 1 g per 1 bowl, 1 oz (28 g) | 3.6 g | 3.6 g to 33.6 g |
| Least sodium | Honey Nut Cheerios Medley Crunch Cereal | 138 mg per 1 cup, 1.5 oz (43 g) | 320 mg | 320 mg to 614 mg |
| Most fiber | 13 of 38 products tie for it, such as Cheerios Cereal | 3 g per 1 pouch, 0.9 oz (26 g) | 11.5 g | 5.1 g to 11.5 g |
| Most sugar | 11 of 38 products tie for it, such as Honey Nut Cheerios Minis Breakfast Cereal Family Size | 12.4 g per honey nut cheerios minis 1 cup, 1.3 oz (37 g) | 33.6 g | 3.6 g to 33.6 g |
Picked per 3.5 oz (100 g). Ties go to the product with fewer calories per 3.5 oz (100 g). Labels round protein, carbs, sugar and fiber to whole grams and calories to 10, so products whose per 3.5 oz (100 g) numbers could be the same before rounding count as tied.
Across the line these barely differ: calories (357 to 410 per 3.5 oz (100 g)). Pick by taste on those, not by the number.
All 38 Cheerios cereals: nutrition per label serving
| Product | Label serving | Calories | Protein | Carbs | Sugar | Fat | Sodium | Fiber | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) | Label date | FDC ID |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Almond Oat Crunch Cereal | cheerios oat crunch almond, 1.9 oz (54 g) | 220 | 4 g | 41 g | 14 g | 6 g | 220 mg | 3 g | 407 | 7.4 g | 2025-09-19 | 2745280 |
| Apple Cinnamon Cheerios Breakfast Cereal | 1 cup, 1.3 oz (37 g) | 140 | 3 g | 30 g | 12 g | 2 g | 150 mg | 3 g | 378 | 8.1 g | 2026-01-16 | 2753803 |
| Apple Cinnamon Cheerios Cereal 25% Less Sugar Bowlpak | 1 bowl, 1 oz (28 g) | 110 | 3 g | 22 g | 6 g | 2 g | 130 mg | 2 g | 393 | 10.7 g | 2025-11-04 | 2747366 |
| Banana Caramel Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 140 | 3 g | 29 g | 11 g | 2 g | 170 mg | 3 g | 389 | 8.3 g | 2025-09-23 | 2745393 |
| Berry Oat Crunch Breakfast Cereal | 1 cup, 1.9 oz (54 g) | 218 | 3.9 g | 42.5 g | 11.3 g | 4.4 g | 223 mg | 3.5 g | 405 | 7.2 g | 2024-08-12 | 2720654 |
| Blend Blueberry Banana Breakfast Cereal | 1 1/4 cup, 1.6 oz (44 g) | 170 | 3 g | 36 g | 9 g | 2 g | 240 mg | 3 g | 386 | 6.8 g | 2025-07-08 | 2741157 |
| Cereal Triple Pack, Frosted/Chocolate/Apple Cinnamon | apple cinnamon cheerios, 1.3 oz (37 g) | 141 | 3.4 g | 29.5 g | 10.7 g | 2.1 g | 188 mg | 3.1 g | 382 | 9.3 g | 2023-11-13 | 2684113 |
| Cheerios Cereal | 1 pouch, 0.9 oz (26 g) | 100 | 3 g | 19 g | 1 g | 1.5 g | 130 mg | 3 g | 385 | 11.5 g | 2025-11-06 | 2751740 |
| Chocolate Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 140 | 3 g | 29 g | 10 g | 2 g | 180 mg | 3 g | 389 | 8.3 g | 2025-12-17 | 2752073 |
| Chocolate Peanut Butter Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 148 | 3.9 g | 25.8 g | 8.8 g | 4.1 g | 221 mg | 2.9 g | 410 | 10.9 g | 2024-08-12 | 2720872 |
| Chocolate Strawberry Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 138 | 3.2 g | 29.1 g | 10.8 g | 1.8 g | 168 mg | 2.8 g | 382 | 9 g | 2024-09-12 | 2720848 |
| Cinnamon Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 139 | 3.2 g | 28.8 g | 11.2 g | 2.2 g | 149 mg | 2.8 g | 387 | 8.8 g | 2024-08-11 | 2716626 |
| Cinnamon Oat Crunch Breakfast Cereal | 1.9 oz (54 g) | 220 | 4 g | 43 g | 15 g | 4.5 g | 230 mg | 4 g | 407 | 7.4 g | 2025-10-21 | 2746610 |
| Confetti Breakfast Cereal | confetti cheerios, 1.3 oz (37 g) | 140 | 3 g | 31 g | 12 g | 1.5 g | 170 mg | 3 g | 378 | 8.1 g | 2026-01-16 | 2752983 |
| Frosted Cheerios Cereal | 1.3 oz (36 g) | 140 | 3 g | 30 g | 12 g | 1.5 g | 180 mg | 3 g | 389 | 8.3 g | 2025-07-08 | 2741481 |
| Frosted Lemon Breakfast Cereal | 1 cup, 1.3 oz (36 g) | 140 | 3 g | 29 g | 11 g | 1.5 g | 135 mg | 3 g | 389 | 8.3 g | 2025-05-12 | 2739323 |
| Fruity Cheerios Cereal | 1 cup, 1.3 oz (36 g) | 140 | 3 g | 29 g | 12 g | 2 g | 150 mg | 3 g | 389 | 8.3 g | 2026-03-16 | 2758675 |
| Gluten Free Cereal Single Serve Bowlpak 96/ | 1 bowl, 1 oz (28 g) | 100 | 4 g | 21 g | 1 g | 2 g | 140 mg | 3 g | 357 | 14.3 g | 2026-03-13 | 2758382 |
| Hearty Nut Medley Maple Cinnamon Breakfast Cereal Large Size | cheerios hearty nut medley, 1.9 oz (54 g) | 210 | 6 g | 39 g | 9 g | 6 g | 190 mg | 6 g | 389 | 11.1 g | 2025-09-30 | 2745411 |
| Honey Cheerios Cereal Cup | 1 container, 2 oz (56 g) | 210 | 6 g | 44 g | 12 g | 3 g | 340 mg | 5 g | 375 | 10.7 g | 2025-05-12 | 2739359 |
| Honey Nut Cheerios Cereal Bowlpak | 1 oz (28 g) | 110 | 2 g | 23 g | 9 g | 1.5 g | 160 mg | 2 g | 393 | 7.1 g | 2025-10-21 | 2746542 |
| Honey Nut Cheerios Gluten Free Breakfast Cereal Resealable Bag | 1 cup, 1.3 oz (37 g) | 140 | 3 g | 30 g | 12 g | 2 g | 210 mg | 3 g | 378 | 8.1 g | 2025-10-21 | 2746510 |
| Honey Nut Cheerios Medley Crunch Cereal | 1 cup, 1.5 oz (43 g) | 165 | 4 g | 34.5 g | 12.5 g | 2.4 g | 138 mg | 3.3 g | 384 | 9.2 g | 2024-07-24 | 2735919 |
| Honey Nut Cheerios Minis Breakfast Cereal Family Size | honey nut cheerios minis 1 cup, 1.3 oz (37 g) | 141 | 3.3 g | 30 g | 12.4 g | 1.8 g | 210 mg | 2.8 g | 381 | 8.8 g | 2024-09-02 | 2719974 |
| Multi Grain Cheerios Cereal | 1 bowl, 1 oz (28 g) | 110 | 2 g | 23 g | 6 g | 1 g | 105 mg | 2 g | 393 | 7.1 g | 2025-10-22 | 2746404 |
| Multi Grain Cheerios Gluten Free Breakfast Cereal | multigrain cheerios, 1.4 oz (39 g) | 150 | 3 g | 32 g | 8 g | 1.5 g | 150 mg | 3 g | 385 | 7.7 g | 2025-10-03 | 2746607 |
| Oat Crunch Chocolate Breakfast Cereal Family Size | cheerios oat crunch chocolate, 1.9 oz (54 g) | 220 | 4 g | 42 g | 14 g | 4.5 g | 240 mg | 4 g | 407 | 7.4 g | 2025-07-14 | 2741251 |
| Original Gluten Free Breakfast Cereal Giant Size | 1 1/2 cup, 1.4 oz (39 g) | 140 | 5 g | 29 g | 2 g | 2.5 g | 190 mg | 4 g | 359 | 12.8 g | 2026-03-31 | 2758649 |
| Peach Mango Cheerios Breakfast Cereal | 1 cup, 1.3 oz (36 g) | 137 | 3.3 g | 29.1 g | 10.7 g | 1.8 g | 160 mg | 2.8 g | 381 | 9.2 g | 2024-04-17 | 2694722 |
| Protein Cinnamon Breakfast Cereal Cup | 1 container, 1.4 oz (39 g) | 150 | 8 g | 25 g | 13 g | 2.5 g | 220 mg | 2 g | 385 | 20.5 g | 2026-02-14 | 2754685 |
| Protein Cookies 'N Cream Breakfast Cereal Large Size | cookies & crme cheerios protein 1 cup, 1.3 oz (37 g) | 150 | 8 g | 24 g | 11 g | 2.5 g | 210 mg | 2 g | 405 | 21.6 g | 2026-01-16 | 2753804 |
| Protein Strawberry Breakfast Cereal Large Size | strawberry cheerios protein, 1.3 oz (37 g) | 150 | 8 g | 24 g | 12 g | 2.5 g | 210 mg | 2 g | 405 | 21.6 g | 2025-09-29 | 2745349 |
| Pumpkin Spice Cheerios Cereal | pumpkin spice cheerios 1 cup, 1.3 oz (36 g) | 140 | 3 g | 29 g | 11 g | 2.5 g | 150 mg | 3 g | 389 | 8.3 g | 2025-06-17 | 2739357 |
| Strawberry Banana Cheerios Breakfast Cereal | 1 cup, 1.3 oz (37 g) | 140 | 3 g | 30 g | 11 g | 2.5 g | 150 mg | 3 g | 378 | 8.1 g | 2025-07-08 | 2741293 |
| Team Cheerios Frosted Berry Breakfast Cereal | 1 cup, 1.3 oz (36 g) | 138 | 3.2 g | 29.3 g | 11.2 g | 1.8 g | 168 mg | 2.7 g | 384 | 8.9 g | 2024-08-15 | 2716462 |
| Vanilla Spice Breakfast Cereal Family Size | 1 1/3 cup, 1.4 oz (39 g) | 149 | 3.1 g | 32 g | 8.2 g | 1.6 g | 138 mg | 3.2 g | 383 | 8 g | 2024-04-26 | 2692373 |
| Veggie Blends Strawberry Apple Breakfast Cereal Pouch | 1 pouch, 1.2 oz (35 g) | 130 | 3 g | 28 g | 7 g | 1.5 g | 190 mg | 2 g | 371 | 8.6 g | 2025-10-21 | 2746616 |
| Very Berry Cheerios Cereal | 1.3 oz (36 g) | 140 | 3 g | 29 g | 11 g | 2 g | 170 mg | 3 g | 389 | 8.3 g | 2025-05-12 | 2739311 |
Calories, protein, carbs, sugar (total sugars), fat and sodium per the serving printed on each label. Source: USDA FoodData Central Branded Foods.
How Cheerios compares with other cereals
Against 1,178 other current cereals on file, the typical Cheerios one has more fat and fiber per 3.5 oz (100 g). The Cheerios median differs from the category median by at least 20% on these, and by more than label rounding.
| Per 100 g | Cheerios median (38) | All other brands, median (1,178) | Cheerios is |
|---|---|---|---|
| Calories | 386 | 385 | about the same |
| Protein | 8.3 g | 7.1 g | about the same |
| Sugar | 29.4 g | 27.5 g | about the same |
| Fat | 5.6 g | 3.6 g | higher |
| Sodium | 467 mg | 463 mg | about the same |
| Fiber | 7.9 g | 5.1 g | higher |
A median compares the middle product of each group, so one standout flavor does not move it. It is not a verdict on any single product.
How this list was built
We took all cereals under the Cheerios brand in the USDA FoodData Central Branded Foods data (release of 2026-04-30) that is sold in the U.S., not marked discontinued, and has label data dated 2021-04-30 or later. Size and pack variants of one product, and the same flavor filed under two names, count once when their names and per 3.5 oz (100 g) numbers match within label rounding, using the newest label. A few may still show twice under names we could not match. Records whose calories do not add up from protein, carbs and fat were dropped as data entry errors. Products from a different company that sells under the same name, and records whose label names another brand of the same company, are left out.
USDA only has the labels that brands and data partners have sent in. A flavor that is new, seasonal or sold only in some stores may be missing here, and a recipe may have changed since the label date shown. The FDC ID opens the full USDA record. This page does not show ingredients or allergens, so check the package for those. The package in your hand is the final word.
Keep exploring
- Cereal: what the research says
- High protein cereal
- Low carb cereal
- Low sugar cereal
- Low sodium cereal
- High fiber cereal
- Low fat cereal
- Malt O Meal cereal nutrition
- Kashi cereal nutrition
- Cascadian Farm cereal nutrition
- Special K cereal nutrition
Sources
- USDA FoodData Central, Branded Foods, release 2026-04-30 (downloaded from fdc.nal.usda.gov, accessed 2026-10-12). Nutrition values are as submitted by each brand from its label. The label date of every product is in the table.
Brand names are shown only to identify products. Bioma has no ties to any brand on this page. How we verify.