What are the ingredients in honey Cheerios?

December 19, 2025 •

2 min read

According to market data, Honey Nut Cheerios has consistently been one of the top-selling breakfast cereals in the United States, yet many people are unaware of the specific ingredients and how they contribute to its flavor. To get a complete picture of this popular breakfast staple, it is essential to understand exactly what are the ingredients in honey Cheerios.

Quick Summary

Honey Cheerios are made from a base of whole grain oats and feature a mix of sweeteners, primarily sugar, along with honey and brown sugar syrup. It is also fortified with vitamins and minerals and uses natural almond flavor from sources like peach and apricot pits, not actual nuts.

Key Points

Whole Grain Oats: The primary ingredient in Honey Cheerios is whole grain oats, which forms the base of the cereal.
Multiple Sweeteners Used: The sweet flavor comes from a combination of sugar, honey, and brown sugar syrup, with sugar often being the second ingredient listed.
No Real Nuts in Cereal: The 'nut' flavor is derived from 'natural almond flavor,' which is typically sourced from the pits of peaches and apricots, not actual almonds.
Nutrient Fortification: The cereal is fortified with various vitamins and minerals, including Iron, Zinc, Calcium, and B vitamins.
Higher Sugar Content: Honey Nut Cheerios contain significantly more sugar per serving than the original plain Cheerios.
Allergy Warning Included: Despite lacking actual almonds, an allergy warning is included due to the cross-reactivity of the almond flavoring with some nut allergies.

The Core Components: Grains and Sweeteners

Examining the ingredient list for Honey Nut Cheerios reveals a combination of whole grains and multiple sweeteners. Ingredients are listed by weight, with the most abundant at the top.

Whole Grain Oats: The Foundational Ingredient

Whole grain oats are the primary ingredient, providing the base for the cereal. General Mills ensures a gluten-free supply through a special sorting process.

The Sweetening Combination

Despite the name, honey is not the main sweetener. Honey Nut Cheerios contain a blend of three main sweeteners:

Sugar: A significant contributor to sweetness.
Honey: Provides the characteristic honey flavor.
Brown Sugar Syrup: Adds sweetness and a richer flavor.

The "Nut" in Honey Nut Cheerios

Since 2006, Honey Nut Cheerios have used "natural almond flavor" instead of actual nuts. This flavoring often comes from the pits of peaches and apricots, which are related to almonds. Due to this, the cereal includes an allergy warning for almond ingredients.

Fortification: A Nutrient Boost

Honey Nut Cheerios, like many cereals, are fortified with added vitamins and minerals to enhance nutritional value. These include:

Calcium Carbonate
Vitamins and Minerals: Zinc, Iron, Vitamin C, Vitamin B6, Vitamin B1, Vitamin A, Vitamin B2, Folic Acid, Vitamin B12, and Vitamin D3.

The Role of Oils and Preservatives

Canola or sunflower oil is included, unlike the original cereal. Vitamin E (mixed tocopherols) is added as a preservative.

A Comparison of Honey Nut vs. Original Cheerios

Comparing Honey Nut Cheerios to the original highlights key differences, particularly in sweetness.


Feature	Honey Nut Cheerios	Original Cheerios
Whole Grain Oats	Yes, with added sweeteners	Yes, primary ingredient
Sweeteners	Multiple: Sugar, Honey, Brown Sugar Syrup	Minimal (1g sugar/serving)
Oils	Canola and/or Sunflower Oil	Typically none
Flavoring	Natural Almond Flavor	None
Fortification	Fortified	Fortified

The Nutritional Reality: Weighing the Sweetness

While providing whole grains and fortification, the high sugar content of Honey Nut Cheerios is a significant difference compared to Original Cheerios, which has nine times less sugar. This can lead to a larger blood sugar spike. However, soluble fiber from oats can still contribute to heart health as part of a low saturated fat and cholesterol diet.

Conclusion

In conclusion, Honey Cheerios contain whole grain oats, a mix of sugar, honey, and brown sugar syrup, plus natural almond flavoring from peach and apricot pits, along with added vitamins and minerals. The added sugar is a key difference from Original Cheerios. Understanding these ingredients helps consumers make informed choices.

For more nutritional details, consult Healthline's article on Are Cheerios Healthy?.

Frequently Asked Questions

No, Honey Nut Cheerios have not contained actual nuts since 2006. The nutty flavor comes from 'natural almond flavor,' which is often sourced from the pits of related fruits like peaches and apricots.

The almond allergy warning exists because the 'natural almond flavor' is often made from the pits of peaches and apricots, which are botanically related to almonds. People with almond allergies can sometimes have a reaction to this flavoring.

Honey Nut Cheerios contains significantly more sugar than the original, plain Cheerios. The plain variety has only 1 gram of sugar per serving, while Honey Nut has about nine times that amount.

Yes, General Mills cereals, including Honey Nut Cheerios, are certified gluten-free. The company uses a special process to sort out gluten-containing grains from the whole grain oats.

Brown sugar syrup is one of the sweeteners used in Honey Nut Cheerios, alongside sugar and honey. It adds to the overall sweet, slightly caramelized flavor profile of the cereal.

The soluble fiber from whole grain oats in Cheerios may help lower cholesterol as part of a heart-healthy diet. However, the high sugar content of the Honey Nut variety means it should be consumed in moderation.

While it contains whole grains and is fortified with vitamins, Honey Nut Cheerios is also high in added sugar, making it a processed food. For a more balanced meal, it is recommended to pair it with a source of protein and fat, such as nuts or yogurt.