What are Cheerios sweetened with? A Guide to Cereal Sweeteners

November 19, 2025 •

3 min read

While original Cheerios contain just one gram of added sugar per serving, the answer to what are Cheerios sweetened with changes drastically depending on the variety, with flavors like Honey Nut containing significantly more. This wide difference is a key factor for consumers watching their sugar intake.

Quick Summary

Cheerios are sweetened with a variety of ingredients, from minimal added sugar in the original version to a combination of sugar, honey, and syrups in flavored varieties like Honey Nut.

Key Points

Original vs. Flavored: Original Cheerios contain a minimal 1 gram of added sugar, while most flavored varieties include significantly more from a mix of sweeteners.
Honey Nut Sweeteners: The signature sweet taste of Honey Nut Cheerios comes from a combination of sugar, real honey, and brown sugar syrup.
Check the Label: To know for sure what sweeteners are used and in what quantity, consumers should always read the ingredient list and nutritional facts on the box.
High Sugar Varieties: Flavored Cheerios like Honey Nut and Frosted contain higher levels of added sugar, which should be consumed in moderation as part of a healthy diet.
Balancing Your Meal: Serving sweeter Cheerios with a source of protein (like nuts or yogurt) or extra fiber (berries) can create a more balanced and filling breakfast.
Ingredient Changes: General Mills has made ingredient changes over the years, including switching from beet sugar to non-GMO cane sugar in some formulations.

Understanding the Sweetening of Original Cheerios

Original Cheerios, famously sold in the yellow box, are often touted as a healthier breakfast option due to their low sugar content. A typical serving contains only 1 gram of added sugar. The ingredients list for original Cheerios specifies 'sugar,' in addition to whole grain oats, corn starch, and salt. This minimal amount is added to balance the flavor, not to make the cereal overtly sweet. Many use original Cheerios as a base for adding their own sweeteners, or simply enjoy the subtle, toasted whole grain taste. Its low sugar level makes it a popular choice for toddlers' first finger food.

The Sweet Mix in Honey Nut Cheerios

As one of the most popular varieties, Honey Nut Cheerios has a different sweetening profile. Unlike the original, it is defined by its distinct flavor from a combination of sweetening agents.

What Gives Honey Nut Its Signature Flavor?

The ingredients list for Honey Nut Cheerios reveals a blend of sweeteners, which includes:

Sugar: The primary added sweetener after whole grain oats.
Honey: Provides the classic floral, golden flavor.
Brown Sugar Syrup: Contributes to the rich, caramelized taste.
Natural Almond Flavor: While not a sweetener, this addition is key to its popular taste profile.

This blend of sweeteners results in a much higher sugar count compared to the original version. For instance, a serving of Honey Nut Cheerios can contain up to 12 grams of sugar, a substantial increase over the 1 gram found in plain Cheerios.

Sweeteners in Other Flavored Cheerios Varieties

The General Mills family of cereals includes numerous flavored Cheerios, each with its own sweetening recipe. Some examples of how they are sweetened include:

Apple Cinnamon Cheerios: In addition to sugar, this variety uses concentrated apple puree to achieve its fruity flavor.
Multi Grain Cheerios: This cereal, made with a mix of oats, corn, and brown rice, is sweetened with sugar and golden syrup. It generally contains less sugar than the more dessert-like varieties, but more than the original.
Chocolate Cheerios: This option combines cocoa powder with sugar and corn syrup for a richer flavor profile.
Frosted Cheerios: A vanilla-flavored sugar coating is the defining sweetener for this variety.

It's worth noting that ingredient formulations can sometimes vary by country, so it is always best to check the nutritional information on the packaging for the most accurate details for your location.

Comparison of Cheerios Sweetening Agents

The table below highlights the differences in sweetening between several popular Cheerios varieties, illustrating why the sugar content varies so much.


Variety	Primary Sweeteners	Added Sugar per Serving	Key Flavor Notes
Original Cheerios	Sugar	~1g	Subtle, toasted oat
Honey Nut Cheerios	Sugar, Honey, Brown Sugar Syrup	~9-12g	Sweet honey, almond
Multi Grain Cheerios	Sugar, Golden Syrup	~5-6g	Slightly sweet, nutty
Apple Cinnamon Cheerios	Sugar, Apple Puree	Variable, higher	Sweet apple, cinnamon

Making an Informed Choice

The varied sweetening strategies across the Cheerios product line have significant implications for health. The Original version's minimal sugar content supports a healthy diet, particularly one focused on reducing the risk of heart disease due to its soluble fiber content. Flavored varieties, however, can contain high quantities of added sugars. Excessive sugar intake is linked to several health concerns, including increased risk of chronic diseases and weight gain. For this reason, organizations like the American Heart Association recommend limiting daily sugar intake. Choosing the lower-sugar varieties or moderating consumption of the sweeter ones is a good practice for maintaining a balanced diet. Serving Cheerios with nuts, seeds, or fresh fruit can help boost fiber, protein, and healthy fats, creating a more balanced and filling meal. For those looking to reduce sugar further, opting for less processed oats, such as rolled or steel-cut oats, may be the most beneficial choice. You can explore the full range of products and nutritional information directly on the Cheerios website. Visit Cheerios.com for Product Details

Conclusion

What are Cheerios sweetened with? The answer is not singular but depends entirely on the specific variety. Original Cheerios are lightly sweetened with a single gram of added sugar, while other flavors like Honey Nut rely on a more complex blend of sugars, honey, and syrups. Understanding these differences allows consumers to make informed dietary decisions, whether they are monitoring sugar intake for health reasons or simply seeking their preferred flavor profile. By reading the nutrition label and ingredient list, shoppers can easily determine the source and quantity of sweeteners in their chosen cereal, ensuring it aligns with their dietary goals.

Frequently Asked Questions

No, while Original Cheerios contain a minimal amount (typically 1 gram per serving), not all varieties have significant added sugars. However, most flavored versions, including Honey Nut, do contain a combination of sweeteners resulting in higher sugar content.

Original Cheerios contain about 1 gram of added sugar per serving, while Honey Nut Cheerios typically have 9 to 12 grams of sugar per serving, depending on the market and serving size.

Honey Nut Cheerios are sweetened with a combination of ingredients, including sugar, real honey, and brown sugar syrup. The honey is a natural sweetener, but the product also contains processed sugars.

Yes, many varieties of Cheerios, including Original and Honey Nut, are labeled as gluten-free. This is achieved by ensuring that the oats used in the manufacturing process do not contain gluten.

The impact of sugar depends on the amount and overall diet. While the small amount in Original Cheerios is generally not a concern, the high sugar content in some flavored versions should be consumed in moderation, as excessive intake is linked to negative health outcomes.

Multi Grain Cheerios are sweetened with sugar and golden syrup, among other ingredients. It is important to note that the sugar content is higher than the Original but often less than Honey Nut.

To reduce sugar, opt for Original Cheerios instead of flavored varieties. You can add a natural sweetener like a small amount of maple syrup, or boost flavor with fresh fruit, cinnamon, and nuts instead of relying on pre-sweetened versions.