Honey Nut Cheerios calories come to 116 for 1 cup (30 g) of dry cereal, or 387 per 100 g, before any milk. The number to notice is sugar: one cup carries 9 g, and because the cereal is light and easy to refill, real bowls often hold two or three cups.
116kcal
1 cup · 30 g, dry, without milk
9%protein
2.6 gProtein
24 gCarbs
1.4 gFat
How to burn off 116 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry, without milk · per 30 g
Calories
116 kcal
Protein
2.6 g
Carbohydrate
24 g
Fat
1.4 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
209 mg
Potassium
72 mg
Iron
9 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 →
Honey Nut 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 (30 g)
116
2.6 g
23.9 g
1.4 g
209 mg
6%
2 oz portion (57 g)
221
4.9 g
45.4 g
2.6 g
396 mg
11%
100 g
387
8.6 g
79.6 g
4.5 g
695 mg
19%
3 × 1 cup (30 g)
348
7.7 g
626 mg
5 × 1 cup (30 g)
581
12.9 g
1,043 mg
One cup is 116 calories, but few bowls stop there
The label serving is 1 cup (30 g), worth 116 calories, 2.6 g of protein and 209 mg of sodium. That is a modest start to the day, about 6% of the daily value for calories. The trouble is that a cup of light, airy O's barely covers the bottom of a cereal bowl.
Pour freely and the total climbs quickly. Two cups (60 g) come to 232 calories, and three cups (90 g) reach 348. A large mixing bowl of 5 cups (150 g) lands at 581 calories with 1,043 mg of sodium, and that is still dry cereal with no milk counted.
If you track intake, weigh the cereal once and note how it looks in your usual bowl. The 2 oz portion (57 g) is a useful middle mark: 221 calories, 4.9 g of protein and 17.1 g of sugar. Most people find their "normal" bowl sits closer to that than to the label cup.
Carbs supply 81% of the calories
Per 100 g, Honey Nut Cheerios hold 79.6 g of carbs, 8.6 g of protein and 4.5 g of fat. In calorie terms that splits into 81% carbs, 9% protein and 10% fat. This is a carbohydrate food first and last.
Of those carbs, 30 g per 100 g is sugar, so roughly three grams in every ten of the cereal is sugar. Fiber is a real plus at 6.3 g per 100 g, or 1.9 g in a cup. Saturated fat is low at 0.6 g per 100 g, and there is 0 cholesterol.
Protein is the weak spot. A cup gives 2.6 g, only 5% of the daily value, which is why a bowl of this cereal alone tends not to hold you until lunch. What you add to the bowl decides how filling breakfast turns out.
Sugar and sodium are the rows to watch
Sugar is the obvious one. A cup has 9 g, the 2 oz portion has 17.1 g, and 100 g has 30 g. The honey and nut flavoring is where the sweetness comes from, and it is the main thing that separates this box from plain Cheerios.
Sodium is the quieter number. At 695 mg per 100 g, a cup brings 209 mg, or 9% of the daily value. That looks small until the bowl grows: three cups carry 626 mg, and the 100 g mark sits at 30% of the daily value. If you watch sodium, the bowl size matters more than the brand of cereal.
Note that the per 100 g values here come from the USDA row for a honey nut toasted oat cereal, eaten dry. Packaged boxes such as General Mills Honey Nut Cheerios Cereal can differ slightly, so check the label on your box for the exact sugar line.
Pair it with protein to make the bowl last
On its own, a cup of Honey Nut Cheerios is a quick, low-fat source of carbs with a little fiber. It works as a snack or a light breakfast, but the protein is thin. Adding milk, yogurt or a side of eggs fills that gap without changing the cereal itself.
Fruit is the other easy addition. Berries or banana slices add volume and fiber, which makes a single measured cup feel like a fuller bowl. That is often a better trade than pouring a second cup at another 116 calories.
If you prefer less sugar, mixing half Honey Nut with half plain Cheerios keeps the flavor while cutting the sweetness per bowl. BodyPal can log the bowl from a photo if you would rather not measure every morning.
How does Honey Nut Cheerios compare?
Here is how Honey Nut Cheerios stack up against plain Cheerios, frosted flakes and Weetabix, per 100 g and per usual serving.
Verdict: For the most protein per bite pick plain Cheerios, with 12.4 g per 100 g against 8.6 g here, and a 104-calorie cup. For the least sodium pick Weetabix at 371 mg per 100 g, while Honey Nut Cheerios carry the highest sodium of the four at 695 mg.
Most popular Honey Nut Cheerios brands in the United States
Label numbers are for the dry cereal, the same state as the numbers above; General Mills lists about 381 calories per 100 g for Honey Nut Cheerios itself. Source: manufacturer labels / USDA FoodData Central.
Honey Nut Cheerios FAQs
How many calories are in a cup of Honey Nut Cheerios?
About 116 calories for a 1 cup (30 g) serving of dry cereal, which works out to 387 calories per 100 g.
Is Honey Nut Cheerios good for weight loss?
A 1 cup serving is 116 calories with 2.6 g protein and 1.9 g fiber, so it is light on its own, but 9 g of its 23.9 g of carbs per cup comes from sugar, and milk adds more calories on top.
Honey Nut Cheerios vs plain Cheerios: which has fewer calories?
Plain Cheerios are 372 calories per 100 g against 387 for the honey nut version, and plain Cheerios carry more protein, 12.4 g per 100 g versus 8.6 g.
How much sugar is in Honey Nut Cheerios?
About 9 g of sugar in a 1 cup (30 g) serving, or roughly 30 g per 100 g of cereal.
How many calories are in a big bowl of Honey Nut Cheerios?
Three cups (90 g) of dry Honey Nut Cheerios come to 348 calories, and five cups (150 g) reach 581. Milk adds more on top, so measure the cereal once to learn what your bowl really holds.
How much protein is in Honey Nut Cheerios?
One cup (30 g) has 2.6 g of protein, about 5% of the daily value. Per 100 g it is 8.6 g, and protein supplies only 9% of the cereal's calories.
How much sodium is in a cup of Honey Nut Cheerios?
A cup (30 g) has 209 mg of sodium, or 9% of the daily value. At 100 g that rises to 695 mg, 30% of the daily value, so larger bowls add up.
Do Honey Nut Cheerios have fiber?
Yes. One cup (30 g) gives 1.9 g of fiber, and 100 g gives 6.3 g. The 2 oz portion (57 g) provides 3.6 g.
