Cheerios
Low in sugar but still a high glycemic index — the oat flour is milled fine and extruded, which digests fast regardless of the sugar figure.
FatTonic Facts
Cheerios · per serving 1 cup (28g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 13 | −28.6 |
| Sugar (g) | 1 | −0.8 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | no published test found | |
| Carbs (g) | 20 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 173884 (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 holds no test of Cheerios. The score still uses 74, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 28 g): carbs 73.2, sugar 4.5, fiber 10.1, protein 12.4, fat 6.6 g.
What this means for fat-burning
Why this score: glycemic load 13 set it, −28.6 points. Source: USDA FoodData Central, FDC 173884.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cheerios scores 54, rated Moderate. It scores higher than 31% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cheerios spike insulin?
Glycemic load 13 for 1 cup (28g); FatTonic Score 54/100 — it is neutral for fat-burning.
Is cheerios good for fat loss?
Moderate (54/100): cheerios is neutral for fat-burning.