Branded Food · GENERAL MILLS SALES INC.

Cheerios Cereal

According to USDA FoodData Central (FDC ID 1145574, data refreshed August 2026), nutrition facts per 162g serving, sourced verbatim.

582
Caloriesmoderate density
21.1g
Proteinhigh · 42% DV
119.9g
Carbshigh · 44% DV
9.7g
Fatgood source · 12% DV
582 calories per 162g serving

Cheerios Cereal contains 582 calories per 162g serving according to USDA FoodData Central. It has 21.1g of protein, 9.7g of fat, and 119.9g of carbohydrates per serving. Data is sourced verbatim from the Branded Food database, refreshed August 2026.

  • More protein than 58% of USDA whole foods

The verdict

Cheerios Cereal is fiber-rich, with 10.0g of dietary fiber per 100g.

13.0g
protein per 100g
Top 42%
protein vs USDA whole foods
359
calories per 100g
10.0g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Cheerios Cereal by GENERAL MILLS SALES INC. contains 582 calories per 162g serving (359 kcal per 100g USDA basis), according to the USDA FoodData Central database. It provides 21.1g of protein, 9.7g of fat, and 119.9g of carbohydrates per 162g serving. Dietary fiber: 16.2g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values shown match the FDA-format Nutrition Label, computed per serving from USDA per-100g amounts via the manufacturer-declared serving size. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

🌾 Good Fiber Source

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Cheerios Cereal is catalogued there as FDC ID 1145574, a branded food entry from GENERAL MILLS SALES INC.. Every figure on this page comes from USDA laboratory analysis under the FDC Branded Food program, standardized to 100 g so it can be compared fairly against any other food in the database. The Nutrition Label below shows the per-serving values that match the package; the per-100 g basis is noted where the two differ.

By the per-100g standardization, Cheerios Cereal reads as good fiber source within common dietary frameworks. Check the full breakdown above for vitamins, minerals, and amino acids.

Nutritional Value at a Glance

Cheerios Cereal is a carbohydrate-dense food that can serve as a quick energy source.

At 58% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.

Notable micronutrients include Iron, Fe (178% DV), and Calcium, Ca (26% DV).

Note: at 789mg per 162g serving (34% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 162g Amount per serving Calories 582 % Daily Value* Total Fat 10g 12% Saturated Fat 2g 8% Trans Fat 0g Cholesterol 0mg 0% Sodium 789mg 34% Total Carbohydrate 120g 44% Dietary Fiber 16g 58% Total Sugars 8g Includes 0g Added Sugars 0% Protein 21g Vitamin D 0mcg 0% Calcium 539mg 41% Iron 52mg 288% Potassium 1038mg 22% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 162g serving · 359 kcal per 100g basis

Macro Breakdown

582
Calories per 162g serving
359 kcal per 100g (USDA basis)

582 kcal = 29% of FDA 2,000 kcal Daily Value

0%100%29of 2,000 kcal
582 kcal = 29% of FDA 2,000 kcal Daily Value
P: 21.1gF: 9.7gC: 119.9g
21.1g
Protein
42% DV
9.7g
Total Fat
12% DV
119.9g
Carbs
44% DV
16.2g
Fiber
58% DV
8.1g
Sugar
no FDA DV
789mg
Sodium
34% DV

Values shown per 162g serving, match the FDA Nutrition Label panel. USDA stores the raw amounts per 100g; this page applies the manufacturer-declared serving size to render the on-package values.

Where Cheerios Cereal ranks on protein

Its 13.0g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Cheerios Cereal vs every USDA reference food

USDA reference (whole) foods with a protein value

13 Top 42% higher than 58% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). Below this entry. 10–15: 863 USDA reference foods (11%). This entry sits in this band. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · August 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 74.0 G
27%
Energy 359 KCAL
Fiber, total dietary 10.0 G
36%
Protein 13.0 G
26%
Total Sugars 5.0 G
Total lipid (fat) 6.0 G
8%

Minerals

Nutrient Amount % DV
Calcium, Ca 333 MG
26%
Iron, Fe 32 MG
178%
Potassium, K 641 MG
14%
Sodium, Na 487 MG
21%

Lipids

Nutrient Amount % DV
Cholesterol 0 MG
0%
Fatty acids, total saturated 1.0 G
5%
Fatty acids, total trans 0.00 G

Key takeaways

  • Cheerios Cereal delivers 21.1g of protein per 100g, more than 58% of USDA whole foods. See the protein ranking
  • It carries 582 calories per 100g.
  • Its standout micronutrient is iron, fe, at 178% of the Daily Value per 100g.
  • Based on its per-100g profile, it fits good fiber source patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

No close calorie matches in the same category. Browse the full category index to explore other foods, or use the compare tool to line up any two foods side-by-side.

Frequently Asked Questions

How many calories are in Cheerios Cereal? ▼
Cheerios Cereal contains 582 calories per 162g serving (359 cal per 100g basis, USDA storage). It has 21.1g of protein, 9.7g of fat, and 119.9g of carbohydrates.
What are the macros in Cheerios Cereal? ▼
Per 162g serving, Cheerios Cereal has 21.1g protein (14% of calories), 9.7g fat, and 119.9g carbs. Fiber: 16.2g. Sugar: 8.1g.
How much sodium is in Cheerios Cereal? ▼
Cheerios Cereal contains 789mg of sodium per 162g serving, which is 34% of the recommended daily limit (2,300mg).
Is Cheerios Cereal high in fiber? ▼
Cheerios Cereal contains 16.2g of dietary fiber per 162g serving, which is 58% of the daily recommended value (28g). This is considered a good source of fiber.
Is Cheerios Cereal keto-friendly? ▼
Cheerios Cereal has 119.9g of carbs per 162g serving (82% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Cheerios Cereal good for a diet? ▼
Cheerios Cereal has 582 calories per 162g serving. With 21.1g of protein, it can help with satiety. Fat content: 9.7g. Contains 16.2g fiber which aids digestion.
What vitamins and minerals are in Cheerios Cereal? ▼
Cheerios Cereal is notably rich in Iron, Fe (178% DV), Calcium, Ca (26% DV). Daily-value percentages are computed against the USDA per-100g standardization basis as published in FoodData Central.
How does Cheerios Cereal compare to other foods? ▼
Cheerios Cereal provides 582 calories and 21.1g protein per 162g serving. That is 28 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 1145574) — Branded Food database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

How serving-size math works on this page: USDA stores all nutrient amounts on a per-100g basis for consistency across the catalog. Because the manufacturer declared a 162g serving for this product, the headline values (calories, macros) are multiplied by 162/100 = 1.620 to render the same values you would read on the FDA Nutrition Facts panel. The page surfaces both bases for full transparency.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Download this food's nutrition facts as CSV (same per-100g USDA label nutrients shown above; CC0 basis, attribute GetFoodFacts + USDA FDC).

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of August 2026.