Is cheerios cereal an ultra-processed food? The definitive guide based on NOVA classification

October 18, 2025 •

3 min read

Studies show that ultra-processed food accounts for nearly 60% of U.S. adults’ calorie consumption, a category that includes many breakfast cereals. This raises the critical question for many consumers: is cheerios cereal an ultra-processed food?

Quick Summary

Under the NOVA classification system, Cheerios cereal is considered ultra-processed due to its manufacturing methods and ingredients, despite being made from whole grains. The high level of industrial formulation, including added vitamins and ingredients not used in home cooking, places it in this category.

Key Points

Categorized as Ultra-Processed: Based on the NOVA system, Cheerios is a Group 4 food due to intensive industrial processing and additives.
Distinguishing Factor: The extensive list of added vitamins, minerals, and other ingredients not used in home cooking is a key indicator of ultra-processing.
Processing vs. Nutrients: Even though Cheerios contains whole grains and is low in sugar, the ultra-processing changes the food matrix, which can affect digestion and blood sugar response differently than whole oats.
Not All Versions Are Equal: The Original variety is less sugary than flavored options, but both are still ultra-processed.
Prioritize Whole Foods: Healthier, less-processed alternatives include plain rolled oats, muesli, or whole-food options like eggs and yogurt.
Check the Label: A long list of unfamiliar ingredients and extensive fortification are common signs of an ultra-processed food.

Understanding the NOVA Food Classification System

To determine if Cheerios cereal is an ultra-processed food, it is essential to first understand the system used for this classification. The NOVA classification, developed by Brazilian researchers, categorizes all foods based on the extent and purpose of their industrial processing. It deliberately moves beyond just a food's nutritional profile to consider the inherent impact of its production.

There are four main NOVA groups:

Group 1: Unprocessed or Minimally Processed Foods. These are foods in their natural state or with minimal alterations like washing, drying, or pasteurizing.
Group 2: Processed Culinary Ingredients. Substances derived from Group 1 foods used to cook or season dishes.
Group 3: Processed Foods. Simple products made by combining Group 1 and 2 ingredients, often to increase shelf life.
Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations made from substances extracted or refined from whole foods and combined with numerous cosmetic additives. UPFs are designed for convenience, profitability, and hyper-palatability.

The Making of Cheerios: From Oat to Ultra-Processed

Cheerios are made from whole grain oats, which are ground into flour and mixed with other ingredients like corn starch, sugar, salt, and various vitamins and minerals. The mixture is cooked and extruded into the 'O' shape, then puffed, toasted, and dried. This process, along with the addition of vitamins and minerals and non-culinary ingredients like trisodium phosphate, signifies a high degree of industrial formulation typical of ultra-processed foods.

Applying the NOVA Lens: Why Cheerios Fits Group 4

Original Cheerios are classified as a NOVA Group 4 food because of its industrial manufacturing process, which includes techniques like extrusion and fortification, not used in home cooking. The inclusion of added vitamins and minerals to compensate for processing losses and ingredients like trisodium phosphate are indicative of ultra-processing. While original Cheerios is relatively low in sugar, the final product is designed for palatability, with flavored versions containing high sugar content.

The Health Impact of Ultra-Processing

Consuming ultra-processed foods has been linked to negative health outcomes. These include increased risks of obesity, heart disease, type 2 diabetes, and potential changes to the gut microbiome. The processing of whole grains into fine flour and extrusion can lead to quicker digestion and larger blood sugar spikes compared to less-processed oats.

Comparison of Cereal Processing Levels


Feature	Minimally Processed Whole Oats	Original Cheerios (Ultra-Processed)	Low-Sugar Granola (Processed/UPF)
Ingredients	Whole rolled oats	Whole grain oats, corn starch, sugar, salt, tripotassium phosphate, fortified vitamins/minerals	Whole oats, seeds, nuts, dried fruit, oil, minimal sweetener
Processing	Hulling, steaming, and rolling oats	Industrial cooking, extrusion, puffing, drying, and fortification	Baking whole oats and combining with other ingredients
Additives	None	Fortification with vitamins, trisodium phosphate	None (processed) or flavors, preservatives (UPF)
Nutritional Matrix	Intact whole grain structure, slower digestion	Altered, more refined structure; faster digestion	Varies depending on ingredients and process; often intact
Fiber Content	High	Good, but less than whole oats	High (from oats, seeds)

Healthier Alternatives to Ultra-Processed Cereals

Opting for less-processed breakfast options can offer better nutritional value. Consider these alternatives:

Plain Rolled or Steel-Cut Oats: Customize with fruit, nuts, and spices.
Muesli: Often raw with less added sugar than granola.
Whole-Grain Shredded Wheat: Look for versions with only whole wheat.
Homemade Options: Prepare your own granola to control ingredients.
Whole-Food Breakfasts: Choose eggs, Greek yogurt with berries, or fruit and vegetable smoothies for nutrient density.

Conclusion

Under the NOVA classification system, Cheerios cereal is considered ultra-processed. Its manufacturing involves significant industrial processes and added ingredients beyond typical home cooking, such as extensive vitamin fortification, which alters the original whole grain. While Original Cheerios is a better choice than many high-sugar cereals, it remains an ultra-processed food. Prioritizing unprocessed and minimally processed foods is key for health. A good rule of thumb is to check the ingredient list: a long list of unfamiliar items likely indicates a UPF. For more information on the NOVA system, refer to resources like those from the Food and Agriculture Organization of the United Nations.

Frequently Asked Questions

The NOVA classification system is a framework developed to categorize all foods into four groups based on their extent and purpose of industrial processing.

No, not all processed foods are bad. The NOVA system distinguishes between minimally processed foods and ultra-processed foods, which have more concerning health implications when consumed in excess.

Cheerios are considered ultra-processed because they are industrially formulated using processes like extrusion, and they contain added ingredients not used in home cooking, such as fortifying vitamins and industrial additives.

Both flavored and Original Cheerios are ultra-processed. However, flavored versions contain significantly more added sugar and other flavorings than the plain variety.

While occasional consumption of Cheerios is not inherently unhealthy, it is best to prioritize unprocessed and minimally processed foods for the majority of your diet. Moderation and balance are key.

Extrusion is an industrial process that significantly alters the food's natural structure, placing it in the ultra-processed category, unlike simple cooking methods.

Original Cheerios contain whole grain oats and added fiber, which can help lower cholesterol. They are also fortified with vitamins. However, many benefits come from added ingredients and can be better obtained from less-processed foods.