Calories in Cheerios
Original ready-to-eat oat cereal (US label). 359 kcal (1,502 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Manufacturer data. The figures for Cheerios come from the manufacturer’s nutrition label, not from USDA laboratory analysis. Recipes and labels differ between countries and change over time, so check the pack you have.
Original Cheerios are a whole-grain oat cereal with 359 kcal (1,502 kJ) per 100 g, or 140 kcal in the labelled serving of one and a half cups (39 g). Compared with many breakfast cereals they are low in sugar, about 2 g per serving, and high in fibre, while added iron makes them one of the richest iron sources on a typical breakfast table.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 39 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 140 kcal | – |
| Energy | 586 kJ | – |
| Protein | 5 g | 10% |
| Total fat | 2.5 g | 3% |
| Saturated | 0.51 g | 3% |
| Monounsaturated | 1.01 g | – |
| Polyunsaturated | 1.01 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 29 g | 11% |
| Sugars | 1.99 g | – |
| Fibre | 4 g | 14% |
| Vitamins | ||
| Vitamin D | 4 µg | 20% |
| Minerals | ||
| Calcium | 129.9 mg | 10% |
| Iron | 12.6 mg | 70% |
| Potassium | 250 mg | 5% |
| Sodium | 189.9 mg | 8% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 1/2 cups (39 g) | 39 | 140 | 586 | 5 | 29 | 2.5 |
| 1 cup (26 g) | 26 | 93 | 391 | 3.3 | 19.3 | 1.7 |
| 1 small bowl (30 g) | 30 | 108 | 451 | 3.8 | 22.3 | 1.9 |
Things worth knowing
- Most of the energy is carbohydrate from whole-grain oats; a 39 g serving also provides 5 g of protein and 4 g of fibre, half of it soluble oat fibre.
- Cheerios are fortified: one serving covers about 70% of the Daily Value for iron and 20% for vitamin D.
- The cereal itself is only part of the bowl: adding 3/4 cup of skim milk raises a serving to about 210 kcal.
- Flavoured versions such as Honey Nut Cheerios contain several times more sugar than the original.
Converting these figures
One 1 1/2 cups (39 g) of Cheerios is 140 kcal, which is 586 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 67 g of Cheerios to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 22 grain foods in one table →
Source: Manufacturer label (General Mills, cheerios.com; serving weight 39 g from the US package label), checked October 2026. Values are the manufacturer’s declared figures per 100 g.