How many carbs are in a Cheerios?
A 1 cup (28g) serving of Cheerios contains 20.5g of total carbs (17.7g net carbs), 1.2g sugar, 105 calories, 3.5g protein, 2g fat and 2.8g fiber.
- Calories
- 105 cal
- Carbohydrates
- 20.5 g
- of which Sugars
- 1.2 g
- Fiber
- 2.8 g
- Net carbs
- 17.7 g
- Protein
- 3.5 g
- Fat
- 2 g
Cheerios nutrition at a glance
Per 1 cup (28g), Cheerios delivers about 5% of a 2,000-calorie daily reference, 7% of the 275g daily carbohydrate reference and 10% of the 28g daily fiber reference. Sugar sits at 2% of the 50g added-sugar reference and protein contributes 7% of the 50g protein reference.
- Calories
- 375
- Carbs
- 73.2 g
- Sugar
- 4.3 g
- Protein
- 12.5 g
- Fat
- 7.1 g
- Fiber
- 10 g
Blood-sugar impact of Cheerios
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 20.5g total carbs and 2.8g fiber, the net-carb figure for a 1 cup (28g) serving works out to roughly 17.7g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Cheerios
- Add cheerios to a balanced plate with a lean protein and non-starchy vegetables.
- Use cheerios as part of a pre-workout snack when you need quick, usable energy.
- Pair cheerios with a source of fat or protein to slow glucose absorption.
Frequently asked questions
Is Cheerios keto-friendly?
Not usually. 17.7g net carbs per serving takes up a large share of a typical keto budget — reserve for special occasions or smaller portions.
How many carbs in Cheerios per 100 grams?
About 73.2g of carbs, 4.3g sugar and 375 calories per 100g of Cheerios.
How does Cheerios affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is Cheerios good for weight loss?
A serving delivers 105 calories with 3.5g protein and 2.8g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 6% combined protein-plus-fiber-to-calorie ratio, Cheerios is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup (28g) serving of Cheerios. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.