Is Honey Bunches of Oats Healthy, Actually? What Science Says

close up of a bowl of honey bunches of oats cereal

Is Honey Bunches of Oats Healthy, Actually? What Science Says

Breakfast really helps to jumpstart your day. Some people prefer to wake up to the smell of sizzling bacon, eggs, toast a hot cup of coffee, while others may prefer a bowl of cereal with a fruit salad and fresh orange juice to boost vitamin C.

Honey Bunches of Oats is a popular breakfast cereal created by Vernon J. Herzing, an employee of Post Cereals, in 1951. Herzing had a great idea and decided to mix different cereals, such as sugar sparkle flakes, toasties, and grape-nut flakes, together. He then got his daughter Kimberly to help him measure quantities and taste-test them to find the perfect combination. It took three years to develop Honey Bunches of Oats, and it was in 1989 that it was finally introduced to the market. It consists of baked oat clusters with a dash of honey and three different types of flakes. Additionally, fruits and almonds are added to other varieties.

In this article, we will discuss: Is Honey Bunches of Oats healthy? Let's take a closer look at the history, flavors, health benefits, and nutritional values of this favorable cereal.

Rolled oats or oat flakes in wooden bowl and golden wheat ears on stone background. Top view, horizontal. Healthy lifestyle, healthy eating, vegan food concept
Oats are high in fiber and create a feeling of fullness within the stomach.

©Vladislav Noseek/Shutterstock.com

What's In a Name?

After the concept of Honey Bunches of Oats was created, it was time for the team to come up with a catchy name for their new product. They called it “Battle Creek,” but customers were not fond of the name, although they enjoyed the product itself. This was because there were no other cereals with this type of flavor. The team decided to speak to a Post brand manager named Eva, and she suggested adding honey and calling it Honey Bunches of Oats and Flakes. Customers were thrilled about the name and wanted to know where they could purchase it. Eva wanted to make it a family cereal, and the research team suggested adding Sugar Sparkle Flakes for a sweeter flavor profile.

Finally, after three years, in 1989, Honey Bunches of Oats hit the store shelves. Today, it is a top seller in America, and with different flavors, there's no wonder it is a family favorite.

Is Honey Bunches of Oats Healthy – Nutritional Values

The crunchy oat bunches, crispy flakes, and added almonds make a perfect breakfast morning treat. Honey Bunches of Oats is typically combined with three types of whole grains; these include whole oats, corn, and whole wheat. Moreover, it does contain artificial and natural ingredients; however, it does have a decent amount of refined carbohydrates.

Additionally, there are eleven delectable flavors to choose from. Note that the nutritional value can change depending on the flavor chosen and the type of milk added. Let's take a look at the nutritional values and different flavors.

Nutrition Facts: Honey Bunches of OatsServing Size: 1 cup (42g)
Saturated Fat0g
Trans Fat0g
Polyunsaturated Fat0.5g
Monosaturated Fat1.5g
Total Carbohydrates34g
Dietary Fibre2g
Total Sugars9g
Inclu Added Sugars8g
Vitamin D2mcg
Vitamin A40%
Vitamin B640%
Folate 400mcg DFE (240mcg Folic acid)100%
Vitamin B12100%

Flavor Profiles of Honey Bunches of Oats

  1. Almonds: Contains 10 important vitamins and minerals and 14g of whole grain per serving.
  2. Honey roasted: It is low in fat and contains 14g of whole grain and 10 beneficial minerals and vitamins per serving.
  3. Maple and Pecans: Packed with flavor and 14g of whole grain.
  4. Cinnamon Bunches: Contain 160 calories and 180mg of sodium which is the recommended minimum amount of sodium to be replaced daily.
  5. Granola chips blueberry: Perfect on-the-go snack, dip them in yogurt or peanut butter.
  6. Real strawberries: Are low in fat and contain 12g of whole grains and 6 essential vitamins and minerals.
  7. Granola French Vanilla almond: Contains 27g of whole grains and 270 calories per serving.
  8. Honey roasted granola: It is low in sodium, contains 34g of whole grain, is a good source of fiber, and has 7g of total fat along with 12 important vitamins and minerals.
  9. Vanilla: Contains 10 vitamins and minerals and 14g whole grain per serving.
  10. Granola chips honey roasted: Contains 120 calories, 150mg of sodium, and 3g total fat per serving.
  11. Frosted Honey Bunches of Oats: Frosted flakes with a total sugar amount of 11g.

Benefits of Honey Bunches of Oats

Is honey bunches of oats healthy? Well, that all depends on your dietary needs. Whole grains are a decent source of fiber. Fibre helps the stomach to feel full and also benefits bowel movements. Furthermore, some of their products contain over 10 vitamins and minerals such as folic acid, iron, vitamin D, vitamin B6, and B12. All these vitamins and minerals benefit the body even though they are added when processing. It’s also low in fat and does not contain too much sugar. However, if you suffer from diabetes it would be best to check with your health care provider.

Honey Bunches of Oats Recipe Ideas

Not all recipes have to be cakes, there are many different treats you could try with your Honey Bunches of Oats.

  • Fried ice cream with cinnamon chocolate sauce
  • Banana peanut butter breakfast bites
  • Blueberry – strawberry breakfast shortcake
  • Cereal peanut butter butter bars
  • Cherry almond crisp
  • Bombay mix
  • Crispy cereal-crusted shrimps
  • Apple walnut muffins
  • Sweet potato crisp

Final Thoughts

Honey Bunches of Oats may not be a very nutritious breakfast on its own. It’s quick to make when you're on the go and it is tasty. However, there’s no stopping you from adding additional eggs, yogurt, fresh fruits, or other healthy side dishes for a balanced breakfast meal. Always remember that balance is key with any meal. So go ahead, and enjoy your morning honey bunches of oats cereal.

Recipe Card

While this tasty cereal is great on its own or topped with milk, did you know that you can use it in recipes such as baked goods? Try out these delicious muffins!

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Oatmeal banana muffins.Super healthy delicious sugar free, oil free and flour free muffins made of ripe bananas, oat flakes, dates, eggs, cinnamon and chopped walnuts.Vegetarian dessert. Top view food

Honey Bunches of Oats Banana Muffins

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  • Author: MomsWhoThink.com
  • Total Time: 0 hours
  • Yield: 12 servings 1x


Units Scale
  • 1 1/2 cups all-purpose flour
  • 1 cup Honey Bunches of Oats cereal, crushed
  • 1/2 cup granulated sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3 ripe bananas, mashed
  • 1/3 cup vegetable oil
  • 1/4 cup honey
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 cup milk


  1. Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners.
  2. In a large bowl, combine the crushed Honey Bunches of Oats cereal, flour, sugar, baking powder, baking soda, and salt.
  3. In another bowl, whisk together mashed bananas, vegetable oil, honey, egg, vanilla extract, and milk.
  4. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
  5. Divide the batter evenly among the muffin cups, filling each about 2/3 full.
  6. Bake in the preheated oven for 18-20 minutes or until a toothpick inserted into the center comes out clean.
  7. Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
  • Prep Time: 15 minutes
  • Cook Time: 18-20 minutes


  • Calories: 200
  • Sugar: 18 g
  • Sodium: 150 mg
  • Fat: 7 g
  • Carbohydrates: 33 g
  • Protein: 3 g
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