Are Cheerios Considered Processed? An In-Depth Look at Your Cereal

January 5, 2026 •

3 min read

According to the U.S. Department of Agriculture, any raw agricultural commodity that has been altered from its original state is considered processed. Given this broad definition, the short answer is yes, Cheerios are considered a processed food, but the story is far more nuanced. Understanding the different levels of food processing helps to distinguish between a minimally altered food and an ultra-processed product.

Quick Summary

Cheerios are a processed food, but the extent of processing varies depending on the type. While all Cheerios are made from milled whole grains and are fortified with added vitamins, some flavors are considered ultra-processed due to significant added sugars and flavors. The key distinction lies in the manufacturing process and added ingredients that alter the cereal's original whole-grain oats.

Key Points

All Cheerios are processed: Due to the manufacturing process that turns whole oats into cereal, all Cheerios fall under the broad definition of a processed food.
Processing levels differ by flavor: While Original Cheerios are a processed food, flavored versions like Honey Nut Cheerios are considered ultra-processed because of their higher sugar and additive content.
The NOVA system classifies foods: This international system places food into four categories, helping consumers understand the extent of industrial processing.
Milling affects digestion: The milling of whole grains into flour, a key step in making Cheerios, can result in a more rapid blood sugar spike compared to less processed whole oats.
Original Cheerios are a healthier processed option: Compared to most sugary cereals, plain Cheerios have a simple ingredient list and low sugar content, making them a more nutritious choice within the processed food category.
Add-ons can improve nutritional balance: To make a bowl of Cheerios a more complete meal, adding protein and healthy fats from sources like nuts, seeds, or yogurt can increase satiety.
Comparison shopping is key: For those conscious of processed food intake, comparing the nutrition labels of different cereal varieties and considering minimally processed alternatives is vital.

Understanding the Levels of Food Processing

To determine how processed Cheerios are, it's essential to understand the different classifications of food processing. The most widely recognized system is the NOVA classification, which categorizes foods into four distinct groups.

The NOVA Classification System

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or with minimal alterations, such as washing, cutting, or freezing. Examples include fresh fruits, vegetables, nuts, and plain whole oats.
Group 2: Processed culinary ingredients. These are substances derived directly from Group 1 foods through processes like pressing, milling, or refining. Examples include salt, sugar, and vegetable oils.
Group 3: Processed foods. This category includes foods made by combining Group 1 and Group 2 ingredients through preservation or cooking methods. Think of canned fruits, vegetables with added salt, or freshly baked bread with a few simple ingredients.
Group 4: Ultra-processed foods. These are industrial formulations made from food components and additives that often bear little resemblance to whole foods. They typically contain flavorings, preservatives, and other additives not used in home cooking. Sweetened cereals, soda, and packaged snacks often fall into this category.

Are Original Cheerios Processed?

Based on the NOVA system, original Cheerios fall somewhere between Group 3 (Processed) and Group 4 (Ultra-processed), depending on the specific ingredients. They are made from whole-grain oats that are milled into flour, mixed with other ingredients like corn starch, sugar, and salt, and then extruded and toasted into their final shape. This manufacturing process, combined with the addition of vitamins and minerals for fortification, places it beyond the realm of minimally processed food like rolled oats. However, compared to heavily sweetened cereals, plain Cheerios are less heavily processed.

The Manufacturing Process of Cheerios

Whole grain oats are milled into a fine flour.
Oat flour is mixed with other ingredients like cornstarch, sugar, and salt to form a dough.
The dough is cooked, extruded into the signature 'O' shape, and toasted.
The finished product is fortified with added vitamins and minerals before being packaged.

Why Processing Matters

The processing of whole grains, such as milling them into flour, can significantly impact how your body digests and absorbs them. One study found that eating Cheerios resulted in a larger blood sugar and insulin response compared to eating less processed steel-cut oats. This occurs because processing makes the grain easier to digest, causing a faster glucose spike.

The Difference Between Varieties: Original vs. Flavored

While all Cheerios are processed, their level of processing and nutritional profile can differ significantly by flavor. Original Cheerios are the least processed, with only one gram of sugar per serving. Other varieties, such as Honey Nut Cheerios, contain significantly more added sugar and other additives, pushing them firmly into the ultra-processed category.

Comparison Table: Original vs. Honey Nut Cheerios (per 1 cup serving)


Feature	Original Cheerios	Honey Nut Cheerios
Processing Level	Processed	Ultra-Processed
Primary Ingredients	Whole grain oats, corn starch, sugar, salt	Whole grain corn, sugar, corn syrup, whole grain oats, honey, brown sugar syrup
Sugar Content	1 gram (added sugar)	12 grams (added sugar)
Fiber Content	3-4 grams	2-3 grams
Fortification	Yes (Iron, Vitamins B, etc.)	Yes (Iron, Vitamins B, etc.)
Additives	Standard additives for fortification	Additional flavors, sweeteners, and preservatives

Making Healthier Choices

Recognizing the processing level of Cheerios can help you make more informed dietary decisions. For a healthier option, consider comparing the nutritional value of processed cereals with minimally processed whole grains like steel-cut or rolled oats. Pairing even the plainest Cheerios with a source of protein and healthy fats, such as nuts or seeds, can also create a more balanced and satiating meal.

Conclusion

In conclusion, the simple question of whether Cheerios are considered processed has a complex answer. All Cheerios are processed to some degree, as they undergo a manufacturing process that alters whole grain oats into their final form. However, the level of processing varies drastically between the original and flavored versions, with the latter often being classified as ultra-processed due to high sugar content and additional additives. For those seeking to minimize processed foods, opt for the plainest variety or choose whole-grain options that have undergone minimal processing, such as steel-cut oatmeal.

For more detailed information on the health implications of ultra-processed foods, you can refer to insights from the Heart and Stroke Foundation.

Frequently Asked Questions

Processed foods are simply altered from their natural state, such as through cooking or freezing. Ultra-processed foods undergo significant industrial processing and contain ingredients like additives, flavors, and preservatives not commonly found in home cooking.

Original Cheerios are processed, but generally not considered ultra-processed like their sweeter varieties. They have fewer additives and far less sugar than Honey Nut Cheerios, placing them in a healthier position on the processing spectrum.

Processing whole grains by milling them into flour changes their structure, which can cause the body to digest them faster. This faster digestion can lead to a larger blood sugar and insulin response than eating less-processed whole oats.

To make a more balanced and filling meal, pair your Cheerios with a good source of protein and healthy fats. Suggestions include adding nuts, seeds, nut butter, or serving them with Greek yogurt.

No. A whole grain can be milled into flour and then mixed with other ingredients and additives to create a heavily processed or ultra-processed product. The form of the grain is as important as its presence.

The amount varies by flavor. For example, a 1-cup serving of Honey Nut Cheerios contains 12 grams of added sugar, which is significantly more than the 1 gram in Original Cheerios.

While both are made from oats, steel-cut or rolled oats are less processed than Cheerios and often contain more soluble fiber per serving. Therefore, oatmeal is generally a better choice for lowering cholesterol and controlling blood sugar.