Cheerios are a popular breakfast cereal made by General Mills. The original plain Cheerios are whole grain oat-based rings that are low in sugar. But are the plain, dry version actually a healthy snack option?
Nutritional profile
Here is the basic nutritional profile for 1 cup (28g) of plain Cheerios:
| Calories | 100 |
|---|---|
| Total fat | 2g |
| Saturated fat | 0g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 175mg |
| Total carbs | 22g |
| Dietary fiber | 3g |
| Sugars | 1g |
| Protein | 3g |
As you can see, plain Cheerios are low in fat, sodium, and sugar. They provide 3g of fiber and 3g of protein per serving. The main source of calories comes from carbohydrates.
Benefits
Here are some potential benefits of plain Cheerios as a snack:
- Whole grain – Made from 100% whole grain oats, which provide fiber, B vitamins, and minerals like iron and zinc.
- Low in sugar – With just 1g of sugar per serving, they are far less sweet than many breakfast cereals.
- Protein – The 3g of protein can help you feel fuller for longer vs. low protein snacks.
- Low sodium – At just 175mg per serving, they are relatively low sodium compared to many salty snacks.
- Gluten free – Certified gluten free, so a good option for anyone with celiac disease or gluten sensitivity.
- Portable – Easy to pack and eat on-the-go or at your desk.
- Can be dressed up – Plain Cheerios can easily be made more exciting by adding fresh or dried fruit, nuts, seeds, milk, or yogurt.
Overall, plain Cheerios offer a nutritious profile as a standalone snack. They provide whole grains, fiber, and some protein without unhealthy amounts of sugar or sodium.
Downsides
Here are a few potential downsides to keep in mind:
- Low in nutrients – While the whole grain oats provide some B vitamins and minerals, Cheerios lack the variety of vitamins and nutrients found in fruits, vegetables, lean proteins, dairy, etc.
- Can be high glycemic – The refined grain flour and starch in Cheerios can cause a spike in blood sugar for some people.
- Lack of healthy fats – With only 2g total fat per serving, you won’t get beneficial unsaturated fats from foods like nuts, seeds, or avocado.
- May trigger overeating – The low protein, fat, and fiber content may not keep you feeling full, leading to oversnacking.
- Often eaten with milk/sugar – Many people add sugary milk or extra sugar to Cheerios, reducing the nutritional value.
While Cheerios themselves are relatively low calorie and low sugar, the way many people end up eating them can reduce their nutritional benefits. Plain Cheerios alone may not be the most balanced snack.
Best practices
Here are some tips for making plain Cheerios a healthier snack choice:
- Pair with protein – Combine your Cheerios with Greek yogurt, milk, peanut butter, or another protein source to help increase satiety.
- Add healthy fats – Mix in avocado, nut butter, chia seeds, or other sources of healthy fats.
- Include fiber and nutrients – Top with fresh berries, banana, raisins, nuts, pumpkin seeds or other fruits/veggies to add key nutrients.
- Watch portions – Stick to reasonable portions like 1⁄2 – 1 cup to keep calories under control.
- Avoid added sugars – Skip mixing in honey, brown sugar, or other sweeteners that will boost calories and blood sugar impact.
- Combine with other snacks – Pair your Cheerios with something like hard-boiled eggs or hummus for a more filling, nutrient-dense snack.
Following healthy snacking principles like portion control, protein, fiber, and nutrient variety is key to making plain Cheerios part of a balanced eating pattern.
The verdict
So are plain dry Cheerios a healthy snack? Plain Cheerios can provide some nutritional benefits like whole grains, fiber, and low amounts of sugar and sodium. However, Cheerios should ideally be paired with other nutritious foods like fruit, dairy, and proteins to create more of a balanced snack. For most people, plain Cheerios alone will not be the most nutrient-dense or satisfying option. But combined properly with other healthy foods as part of an overall balanced diet, plain Cheerios can be a fine snack choice.