Is Honey Bunches of Oats Gluten Free? (No, Here’s Why)


Is Honey Bunches of Oats Gluten Free

Honey Bunches of Oats are a classic breakfast cereal containing crunch honey-roasted oats and whole grains. For many, Honey Bunches of Oats are their go-to cereal as they offer a variety of popular flavors, such as honey roasted, almond, strawberry, and frosted oats. However those with certain dietary restrictions may need to avoid this household brand. 

Honey Bunches of Oats cereal is not gluten-free as it contains whole grain wheat and whole grain oats. It is also far from healthy, containing refined sugar and high fructose corn syrup. The best gluten-free and healthier alternatives to Honey Bunches of Oats include Three Wishes Honey Cereal, High Key Protein Cereal, Catalina Crunch, and Love Grown Honey Nut. 

In this article, we will discuss the nutritional value and problematic ingredients of the various flavors of Honey Bunches of Oats, as well as offer healthy alternative gluten-free certified cereals. Let’s dig in!

Are Honey Bunches of Oats Healthy?

Like most breakfast cereals, Honey Bunches of Oats is loaded with high-carb sweeteners and a variety of GMO ingredients like corn, wheat, and rice. Don’t be fooled by the name, as there is actually very little honey in a serving. Ingredients are listed in descending order by their weight and quantity. Honey is listed as the 12th ingredient with corn, whole grain wheat, and sugar being the primary ingredients.   

Honey is the thirteenth ingredient listed, meaning there is very little actual honey in Honey Bunches of Oats. Most of the sweetness comes from corn syrup and refined sugar. Some people mistake Honey Bunches of Oats for a healthy cereal, however, when choosing cereals we should look for brands with minimal ingredients, no refined oils, and no natural & artificial flavorings. When we see “Natural & Artificial Flavor” this is essentially an umbrella term that can cover an array of synthesized (lab-made) chemicals that aim to mimic natural flavors, such as honey.

What is a Fortified Cereal?

Honey Bunches of Oats are a fortified cereal meaning it contains added vitamins and minerals, such as iron, vitamin B3, zinc, folic acid, and vitamin B12. These vitamins and minerals are added to increase the nutritional content of the cereal as refined whole grains lose most of their nutrients when processed.

Food with added vitamins and minerals may seem like a healthy choice, however some fortified cereals have been found to be over fortified which has been harmful to consumers.

Honey Bunches of Oats Nutritional Information

Honey Bunches of Oat, Honey Roasted

Honey Bunches of Oats Honey Roasted is the classic version of Honey Bunches of Oats. It has crunchy oat clusters, honey, and 14 gram of whole grains. 

The list of ingredients for Honey of Bunches of Oats with Almonds are:

  • Corn 
  • Whole Grain Wheat 
  • Sugar
  • Whole Grain Rolled Oats
  • Rice
  • Canola Oil
  • Wheat Flour
  • Malted Barley Flour
  • Corn Syrup
  • Salt
  • Molasses
  • Honey
  • Caramel Color
  • Barley Malt Extract
  • Natural and Artificial Flavor
  • Annatto Extract (Color)
  • BHT Added to Preserve Freshness
  • Vitamins and Minerals: 
    • Reduced Iron
    • Niacinamide (Vitamin B3)
    • Vitamin A Palmitate
    • Pyridoxine Hydrochloride (Vitamin B6)
    • Zinc Oxide
    • Thiamine Mononitrate (Vitamin B1)
    • Riboflavin (Vitamin B2)
    • Folic Acid
    • Vitamin D3
    • Vitamin B12

Nutrition Facts (per 1 cup or 42g):

  • Calories 160
  • Fat 2g
  • Cholesterol 0mg 
  • Carbs 34g
  • Dietary Fiber 2g
  • Sugars 9g
  • Sodium 190mg 
  • Protein 3g

Honey Bunches of Oat with Almonds

The list of ingredients for Honey of Bunches of Oats with Almonds are:

  • Corn 
  • Whole Grain Wheat 
  • Sugar
  • Whole Grain Rolled Oats
  • Almonds
  • Rice
  • Canola Oil
  • Wheat Flour
  • Malted Barley Flour
  • Corn Syrup
  • Salt
  • Molasses
  • Honey
  • Caramel Color
  • Barley Malt Extract
  • Cinnamon
  • Natural and Artificial Flavor
  • Annatto Extract (Color)
  • BHT Added to Preserve Freshness
  • Vitamins and Minerals: 
    • Reduced Iron
    • Niacinamide (Vitamin B3)
    • Vitamin A Palmitate
    • Pyridoxine Hydrochloride (Vitamin B6)
    • Zinc Oxide
    • Thiamine Mononitrate (Vitamin B1)
    • Riboflavin (Vitamin B2)
    • Folic Acid
    • Vitamin D3
    • Vitamin B12

Nutrition Facts (per 1 cup or 42g):

  • Calories 170
  • Fat 3g
  • Cholesterol 0mg 
  • Carbs 34g
  • Dietary Fiber 2g
  • Sugars 9g
  • Sodium 180mg 
  • Protein 3g

Honey Bunches of Oat with Real Strawberries

The list of ingredients for Honey of Bunches of Oats with Real Strawberries are:

  • Corn 
  • Whole Grain Wheat 
  • Sugar
  • Whole Grain Rolled Oats
  • Brown Sugar 
  • Canola Oil
  • Dried Strawberries 
  • Rice Flour 
  • Wheat Flour 
  • Rice 
  • Malted Barley Flour 
  • Salt
  • Corn Syrup 
  • Whey (From Milk*)
  • Honey
  • Malted Barley Syrup
  • Natural Flavor
  • Annatto Extract (Color)
  • Vitamins And Minerals: 
    • Reduced Iron
    • Niacinamide
    • Vitamin B6
    • Vitamin A Palmitate
    • Riboflavin (Vitamin B2)
    • Thiamin Mononitrate (Vitamin B1)
    • Zinc Oxide (Source Of Zinc)
    • Folic Acid
    • Vitamin B12
    • Vitamin D

Nutrition Facts (per 1 cup or 42g):

  • Calories 120
  • Fat 1.5g
  • Cholesterol 0mg 
  • Carbs 27g
  • Dietary Fiber 2g
  • Sugars 8g
  • Sodium 130mg 
  • Protein 2g

Honey Bunches of Oat Frosted

The list of ingredients for Honey of Bunches of Oats Frosted are:

  • Corn 
  • Sugar
  • Whole Grain Rolled Oats
  • Rice 
  • Canola Oil
  • Corn Syrup
  • Salt
  • Molasses
  • Honey 
  • Caramel Color
  • Barley Malt Extract
  • BHT added to preserve freshness 
  • Vitamins and Minerals: 
    • Reduced Iron
    • Niacinamide (Vitamin B3)
    • Vitamin A Palmitate
    • Pyridoxine Hydrochloride (Vitamin B6)
    • Zinc Oxide
    • Thiamine Mononitrate (Vitamin B1)
    • Riboflavin (Vitamin B2)
    • Folic Acid
    • Vitamin D3
    • Vitamin B12

Nutrition Facts (per 1 cup or 40g):

  • Calories 160
  • Fat 2g
  • Cholesterol 0mg 
  • Carbs 34g
  • Dietary Fiber 2g
  • Sugars 11g
  • Sodium 180mg 
  • Protein 2g

Healthy Gluten-Free Alternatives to Honey Bunches of Oats

Three Wishes Cereal Honey

Protein and Gluten-Free Breakfast Cereal by Three Wishes - Honey, 1 Pack - High Protein and Low Sugar Snack - Vegan, Kosher, Grain-Free and Dairy-Free - Non-GMO Three Wishes is a healthier gluten-free alternative to Honey Bunches of Oats containing three times less sugar and is completely grain-free. 

Here is the list of ingredients for Three Wishes Cereal:

  • Chickpea
  • Tapioca 
  • Pea Protein
  • Organic Cane Sugar
  • Natural Flavors 
  • Monk Fruit 

Nutrition Facts (per 30 grams or 1 ounce):

  • Calories 120 
  • Fat 2g
  • Carbs 18g
  • Dietary Fiber 3g 
  • Sugars 3g
  • Protein 8g
  • Sodium 0mg
  • Calcium 150mg 
  • Iron 1.9mg 
  • Potassium 300mg 

Three Wishes Cereal, Unsweetened

Protein and Gluten-Free Breakfast Cereal by Three Wishes - Unsweetened, 6 Pack - Keto Friendly, High Protein and Low Sugar Snack - Vegan, Kosher, Grain-Free and Dairy-Free - Non-GMO For those looking for a breakfast cereal with zero sugar, minimal clean ingredients, and no additives. This cereal will make all your cereal wishes come true!

Here is the list of ingredients for Three Wishes Cereal:

  • Chickpea
  • Pea Protein
  • Tapioca
  • Salt 

Nutrition Facts (per ¾ cup, 34g):

  • Calories 110 
  • Fat 2g
  • Carbs 15g
  • Dietary Fiber 3g 
  • Sugars 0g
  • Protein 8g
  • Sodium 0mg
  • Calcium 150mg 
  • Iron 1.9mg 
  • Potassium 300mg 

High Key Protein Cereal Nut

HighKey Sugar Free Granola Bites - Maple Pecan Granola - 11oz - Gluten Free Snacks Keto Breakfast Cereals Maple Pecan Nut Clusters Sugar Free Snack High Protein Food Pale Ketogenic Diabetic Diet Friendly Products High Key Protein Cereal contains clean gluten-free ingredients, low sugar, low carbs, and is keto-friendly. 

Here is the list of ingredients for High Key Protein Cereal:

  • Milk Protein Isolate
  • Sweetener Blend (Erythritol, Stevia Extract [Steviol Glycosides], Monk Fruit Extract)
  • Resistant Cassava Fiber
  • Medium Chain Triglycerides
  • Natural Flavors
  • Real Honey
  • Almonds
  • Sea Salt
  • Sunflower Lecithin
  • Vitamin E with Mixed Tocopherols (To Preserve Freshness)

Nutrition Facts (per 28 grams):

  • Calories 80
  • Fat 4.5g
  • Carbs 12g
  • Sugars 0g
  • Protein 10g
  • Dietary Fiber 3g
  • Erythritol 8g 
  • Sodium 35mg

Catalina Crunch Honey Graham

Catalina Crunch Honey Graham Keto Cereal 4 Pack (9oz Bags) | Low Carb, Sugar Free, Gluten Free, Grain Free | Keto Snacks, Vegan, Plant Based | Breakfast Protein Cereals | Keto Friendly Food Catalina Crunch offers an all-natural cereal with zero sugar, gluten & grain-free, and is non-GMO. This cereal is keto-friendly and contains a specialty Catalina Flour blend (pea protein, potato fiber, non-GMO corn fiber, chicory root fiber, and guar gum).

The ingredients for Catalina Crunch Honey Graham are:

  • Pea Protein
  • Potato Fiber 
  • Non-Gmo Corn Fiber 
  • Chicory Root Fiber 
  • Guar Gum 
  • Tapioca Flour 
  • Organic High Oleic Sunflower Oil 
  • Baking Powder 
  • Natural Flavors 
  • Sea Salt 
  • Calcium Carbonate 
  • Stevia Extract 

Nutrition Facts (per ½ cup, 36g):

  • Calories 110
  • Fat 5g
  • Carbs 14g
  • Fiber 9g 
  • Sugars 0g
  • Protein 11g
  • Sodium 110 mg

Love Grown Honey Nut

Love Grown Grain Free Cereal, Honey Nut, 8 Oz Love Grown Honey Nut is a great healthy alternative loaded with plant-based protein, full of non-GMO ingredients, and certified gluten-free. Love Grown is sure to satisfy your honey nut cravings without the guilt or sugar crash. 

The ingredients for Love Grown Honey Nut are:

  • Pea Protein
  • Cassava Flour
  • Tapioca Starch
  • Potato Starch
  • Chicory Root Fiber
  • Almond Flour
  • Honey
  • Flax Seed
  • Coconut Sugar
  • Coconut Oil
  • Natural Honey Flavor
  • Salt
  • Rosemary Extract

Nutrition Facts (per 1 cup, 40g):

  • Calories 130
  • Fat 4.5g
  • Carbs 21g
  • Fiber 4g 
  • Sugars 4g
  • Protein 10g
  • Sodium 70mg

Final Thoughts

Sometimes packaging and branding can fool us into thinking a product is healthy or without certain ingredients. At first glance, Honey Bunches of Oats may trick the eye into thinking it’s a natural honey cereal with oats, without ever suspecting there was wheat or gluten. When we take a closer look at the ingredients we can quickly point out some that may not be the best for our health, and for sure not the best option for our daily breakfast. Honey Bunches of Oats should be seen more like a desert or topping, and definitely not something we should be starting our days with. 

When looking for healthy breakfast cereals, it is best to look for products with minimal natural ingredients (ingredients you can pronounce), low sugar, low sodium, and high fiber. 

Related Questions

Are Honey Bunches of Oats vegan?

No, Honey Bunches of Oats contains honey, which is not considered vegan. Honey comes from bees which are animals and is considered an animal bi-product. 

Are Honey Bunches of Oats keto-friendly?

No, Honey Bunches of Oats are not keto-friendly. It is high in net carbs and low in fiber and may kick one out of ketosis (the goal of a keto diet to remain in ketosis). 

Are Honey Bunches of Oats kosher?

Yes, Honey Bunches of Oats are kosher certified. 

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Makena Marie

Makena Marie is a plant-based Chef, recipe developer, food photographer, and freelance writer based on Maui, Hawaii. Makena believes in a whole food plant-based diet that focuses on local organic ingredients. Makena has a BA in International Relations and Environmental Sustainability with a concentration in food and agricultural studies. She believes that a healthy diet is connected to a healthy relationship with the environment and local farmers. She is passionate about traveling and exploring global food cultures, where she finds her inspiration to create beautiful healthy plant-based recipes. Makena ascribes to the famous Pythagoras quote, “Let food be thy medicine and let medicine by thy food."

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