Multi Grain Cheerios are often seen as a healthier option — made with whole grains, low in fat, and fortified with vitamins. But with added sugar and more calories than you might expect, are they really as healthy as they seem?
Quick answer:
They’re not the worst choice, but they’re not exactly health food either — especially if you’re watching your sugar intake or trying to lose weight.
In this post, we’ll break down what’s actually in them, compare the UK and US versions, and see how they stack up next to regular Cheerios. We’ll also look at whether they fit into a balanced diet — or if you’re better off with something else in your breakfast bowl.
What’s Inside Multi Grain Cheerios?
First of all, we need to mention that this *supposedly* healthier variety of Cheerios comes in British and US varieties. The US version is made by General Mills and called “Multi Grain Cheerios” while the British version is made by Nestle and called “Multigrain Cheerios“.
Here we will compare the ingredients in both versions.
| CEREAL | INGREDIENTS |
| Multi Grain Cheerios (US) | Whole Grain Oats, Whole Grain Corn, Sugar, Corn Starch, Whole Grain Rice, Whole Grain Sorghum, Brown Sugar Syrup, Salt, Tripotassium Phosphate, Color (caramel color, annatto extract). Vitamin E (mixed tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (mineral nutrients), A B Vitamin (niacinamide), Vitamin C (sodium ascorbate), A B Vitamin (calcium pantothenate), Vitamin B6 (pyridoxine hydrochloride), Vitamin B2 (riboflavin), Vitamin B1 (thiamin mononitrate), A B Vitamin (folic acid), Vitamin B12, Vitamin A (palmitate), Vitamin D3 |
| Multigrain Cheerios (UK) | Whole grain OAT flour (29.5%), whole grain WHEAT (29.5%), whole grain BARLEY flour (17.8%), sugar, WHEAT starch, invert sugar syrup, whole grain maize flour (2.0%), whole grain rice flour (2.0%), sunflower oil, calcium carbonate, salt, molasses, caramelised sugar syrup, colours: annatto norbixin, carotene; antioxidant: tocopherols, iron, vitamin C, B3, B5, B9, D, B6, B2 |
The ingredients for the US version are very similar to those in the British version, with a few key differences. Both versions are rich in whole grains, which are an important source of fiber and other nutrients and both are fortified with a number of vitamins and minerals including B vitamins, vitamin D, calcium and iron.
However, the US version also contains Tripotassium Phosphate which is used as an acidity regulator. This chemical has been linked to a number of negative health effects, including kidney damage and osteoporosis.
Both versions contain annatto food dye which is natural but may cause allergic reactions in some individuals. There is also some salt present in both versions.
The British version of multigrain Cheerios contains sunflower oil which is not found in the US version.
How Do Multi Grain Cheerios Stack Up Nutritionally?
Here’s how the nutrition facts compare for the UK and US versions per 100g:
📊 Nutritional Comparison (per 100g)
| Nutrient | UK Version | US Version |
|---|---|---|
| Calories | 384 kcal | 384 kcal |
| Fat | 5g | 3.84g |
| Carbohydrates | 71g | 82g |
| – of which sugars | 17.6g | 20.5g |
| Fiber | 8.9g | 7.69g |
| Protein | 9.2g | 7.69g |
| Salt | 0.83g | 0.96g |
(Note: 384mg sodium = 0.96g salt in the US version.)
Calories in Multi Grain Cheerios
Multi Grain Cheerios provide 384 kcal per 100g (both UK and US versions).
A standard serving is 39g, providing about 150 calories without milk.
⚡ Important:
Most people pour more than one serving. If you eat a 60g portion with 200ml of full-fat milk, your breakfast could easily reach around 400 calories.
Are They High in Carbs?
Yes — Multi Grain Cheerios are rich in carbohydrates, with over 70g of carbs per 100g.
- UK version: 71g carbs
- US version: 82g carbs
Carbs are a good source of energy, but eating large portions — especially without balancing them with protein or healthy fats — can lead to blood sugar spikes.
What About Sugar Content?
Multi Grain Cheerios are fairly high in added sugar:
- UK version: 17.6g sugar per 100g
- US version: 20.5g sugar per 100g
A typical 60g portion of the US version delivers about 12g of sugar, or around 3 teaspoons.
If you’re trying to limit added sugars, this is something to be aware of.
How Much Fiber Do You Get?
Multi Grain Cheerios offer a moderate amount of fiber:
- UK version: 8.9g fiber per 100g
- US version: 7.69g fiber per 100g
Considering the recommended daily fiber intake is at least 25g, Multi Grain Cheerios can help you move closer to that goal, especially if combined with other high-fiber foods.
🔥 Quick Recap:
- Calories: Moderate (150 per serving) — portion control matters.
- Carbs: High — balance your meal to avoid sugar spikes.
- Fiber: Good — can support digestive health.
- Sugar: Fairly high — check your portion size.
Are There Any Health Benefits?
Multi Grain Cheerios are a convenient way to get in some whole grains, which are linked to several health benefits. Diets rich in whole grains may help lower cholesterol, improve digestion, and reduce the risk of heart disease, type 2 diabetes, and certain cancers.
That said, the benefits depend on how you fit them into your overall diet — especially considering their added sugar and salt, which we covered earlier.
What Are the Downsides?
While Multi Grain Cheerios offer some benefits, they also come with a few concerns. As mentioned earlier, they are fairly high in added sugar, which can contribute to weight gain, high blood pressure, and increased risk of heart disease if eaten in excess.
They also contain salt, which is something to watch if you’re managing your sodium intake.
They are also rich in calories and may contribute to weight gain if you eat more than the recommended portion size or if you eat them regularly.
Additionally, some people may be sensitive or allergic to one or more of their ingredients, such as oats and wheat.
Are Multi Grain Cheerios Healthier Than Regular Cheerios?
Not really.
While both cereals are made from whole grains and offer fiber, carbs, and some protein, Original Cheerios are the healthier option overall.
Here’s why:
- Sugar: Multi Grain Cheerios have four times more sugar than Original Cheerios (8g vs 2g per 39g serving).
- Protein: Original Cheerios have more protein (5g vs 3g).
- Calories: Original Cheerios also have slightly fewer calories per serving.
- Fiber: Original Cheerios surprisingly edge out Multi Grain in fiber too.
If you’re comparing just the basic nutrition, Original Cheerios win — less sugar, more protein, and fewer calories.
(Note: In the UK, there isn’t an “Original” Cheerios version — only flavored varieties — so this comparison applies to the US versions.)
FAQs
Are Multigrain Cheerios good for weight loss?
Not really, unless you manage your portions carefully.
Multi Grain Cheerios are higher in sugar than you might expect, which can make weight loss harder if you eat large servings. They can fit into a weight loss plan if you stick to small portions and pair them with protein-rich foods like yogurt or nuts to stay fuller longer.
Are Multigrain Cheerios safe during pregnancy?
Yes, in moderation.
Multi Grain Cheerios are fortified with important nutrients like iron and folic acid, but they’re also high in sugar. If you include them, keep portions sensible and aim for balance in the rest of your diet. And as always, check with your doctor if you have any concerns.
Are Multigrain Cheerios safe for babies?
Yes, once your baby is ready for finger foods.
Multigrain Cheerios are small and easy to grasp, but they are crunchy, so babies should be able to chew and swallow solid foods safely before trying them. Serve plain, supervise closely, and offer in moderation because of the added sugar. If you’re unsure, check with your pediatrician first.
Are Multigrain Cheerios good for diabetics?
Not the best choice for most diabetics.
Although Multigrain Cheerios contain whole grains, they are also relatively high in sugar and carbs, which can cause blood sugar spikes. A lower-sugar, higher-fiber cereal would be a better option for managing blood sugar levels.
Are Multi Grain Cheerios good or bad for you?
They can be part of a healthy diet — but with limits.
Multi Grain Cheerios provide fiber, complex carbs, and important vitamins like iron and folic acid. However, they’re also higher in added sugar and calories than you might expect. If you’re watching your sugar intake or trying to lose weight, you might be better off choosing a lower-sugar option like Original Cheerios and keeping portions in check.
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