Cheerios calories come to 104 for 1 cup (28 g) and 372 per 100 g, counted dry without milk. Watch the portion size first. A light, airy cereal pours fast, and a 2 oz bowl of 57 g already lands at 212 calories before any milk goes in.
104kcal
1 cup · 28 g, ready-to-eat, without milk
12%protein
3.5 gProtein
20 gCarbs
1.8 gFat
How to burn off 104 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-eat, without milk · per 28 g
Calories
104 kcal
Protein
3.5 g
Carbohydrate
20 g
Fat
1.8 g
Saturated fat
0.4 g
Cholesterol
0 mg
Sodium
139 mg
Potassium
177 mg
Iron
8.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cheerios: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (28 g)
104
3.5 g
20.5 g
1.8 g
139 mg
5%
2 oz portion (57 g)
212
7.1 g
41.7 g
3.8 g
283 mg
11%
100 g
372
12.4 g
73.2 g
6.6 g
497 mg
19%
3 × 1 cup (28 g)
312
10.4 g
417 mg
5 × 1 cup (28 g)
521
17.4 g
696 mg
Most bowls hold more than 1 cup
The label serving is 1 cup (28 g) at 104 calories, which is 5% of a standard daily value. That is a modest number, but few people measure cereal. They fill a bowl, and a cereal this light gives little visual sense of how much is in it.
Here is how the total moves. Two cups (56 g) come to 208 calories, three cups (84 g) to 312, and five cups (140 g), roughly what you might snack on straight from the box over an evening, reach 521. The 2 oz portion of 57 g sits at 212 calories and 11% of the daily value for energy. None of this is a problem by itself. The point is that the number on the box describes a smaller bowl than most people eat.
If you track intake, weigh the bowl once. Pour your usual amount onto a kitchen scale, note the grams, and you will know whether your normal breakfast is 104 calories or closer to 312. After that, the same bowl tells you the answer every morning.
Carbs supply 73% of the calories
Cheerios are a grain food, and the calorie split shows it: 73% from carbohydrates, 15% from fat and 12% from protein. Per 100 g that works out to 73.2 g carbs, 6.6 g fat and 12.4 g protein. Saturated fat is low at 1.6 g per 100 g, and cholesterol is 0.
The carbs are not mostly sugar. A cup holds just 1.3 g of sugars and 2.8 g of fiber, so fiber outweighs sugar in every serving. Per 100 g, fiber reaches 10.1 g against 4.5 g of sugars. For a ready-to-eat cereal, that is a strong ratio and the main reason plain Cheerios behave differently from frosted or honey-coated boxes.
Protein is the weaker row. A cup gives 3.5 g, or 7% of the daily value. That is enough to count but not enough to carry a breakfast on its own, which is why what you add to the bowl matters as much as the cereal.
Sodium is the quiet row to watch
Few people think of a breakfast cereal as salty, yet Cheerios carry 497 mg of sodium per 100 g, which is 22% of the daily value. One cup brings 139 mg, or 6%. That is moderate per serving and adds up only when the bowl grows.
Scale it with the multiples. Two cups hold 278 mg, three cups 417 mg and five cups 696 mg. If you watch sodium, the cereal itself is rarely the main source of the day, but large or repeated bowls deserve a place in the count, especially alongside salty lunches.
The same per 100 g data has a brighter row: potassium at 633 mg. Cholesterol stays at 0 across every portion, since there is no animal ingredient in the dry cereal.
A plain base that needs a protein partner
At 104 calories with little sugar, a cup of Cheerios works best as a base you build on. Milk, yogurt or a side of eggs add the protein the cereal lacks, and fruit adds sweetness without reaching for a sugar-coated box. Count those additions separately, since the numbers on this page are for dry cereal only.
The low fat and modest calorie count also make Cheerios an easy snack by the handful. The risk is the open box. Single portions such as the Cheerios Cereal Pouch put a ceiling on the amount, which helps if you tend to keep reaching in.
If you want to log a bowl without measuring, BodyPal can record it from a photo. For the most accurate count, weigh your usual pour once and log the grams.
How does Cheerios compare?
Here is how plain Cheerios stack up against Honey Nut Cheerios, frosted flakes and Weetabix, per 100 g and per usual serving.
Verdict: For the lightest bowl, plain Cheerios win at 104 calories per serving, and Weetabix is the close alternative at 371 per 100 g with lower sodium at 371 mg. Skip frosted flakes if you want staying power, since their 4.3 g of protein per 100 g is about a third of the 12.4 g in Cheerios.
These labels are all dry cereal, the same state as the numbers above; the Honey Nut versions read higher because of the added sugar. Source: manufacturer labels / USDA FoodData Central.
Cheerios FAQs
How many calories are in a cup of Cheerios?
One cup of plain Cheerios (28 g) is 104 calories. A larger 57 g bowl is 212 calories, and milk is counted on top of that.
Are Cheerios good for weight loss?
A 1 cup serving is 104 calories with 2.8 g of fiber and 1.3 g of sugar, so it is a small part of a day's calories before milk is added.
Cheerios vs Honey Nut Cheerios: which has more calories?
Plain Cheerios are 372 calories per 100 g and Honey Nut Cheerios are 381 per 100 g. The bigger gap is protein: 12.4 g against 8.8 g per 100 g.
How much protein is in Cheerios?
Cheerios have 12.4 g of protein per 100 g, which works out to 3.5 g in a 1 cup (28 g) serving.
How many calories are in 2 cups of Cheerios?
Two cups (56 g) of dry Cheerios have 208 calories. That bowl also brings 278 mg of sodium and 6.9 g of protein, before milk or toppings are added.
How many calories are in 100 g of Cheerios?
100 g of Cheerios has 372 calories, about 19% of the daily value. It also provides 12.4 g protein, 73.2 g carbs, 6.6 g fat and 10.1 g fiber.
Are Cheerios high in sugar?
No. One cup has 1.3 g of sugars, and 100 g has 4.5 g. Fiber is higher than sugar in every serving, at 2.8 g per cup.
How much fiber is in a cup of Cheerios?
A cup (28 g) of Cheerios has 2.8 g of fiber. Per 100 g, fiber reaches 10.1 g, which is high for a ready-to-eat cereal.
How much sodium is in Cheerios?
One cup of Cheerios has 139 mg of sodium, 6% of the daily value. Per 100 g it is 497 mg, or 22%, so large bowls add up.
