Honey Bunches of Oats is a crispy, flaky, crunchy cereal that is loved by many. It has been around since 1989 and many people consider it a classic go-to. However, as plant-based diets are on the rise, people want to know whether it can fit into their ideal dietary requirements.
Honey Bunches of Oats is not vegan. This breakfast cereal contains honey which is an animal byproduct made by bees. The best vegan alternatives to Honey Bunches of Oats include Love Grown Honey Nut Cereal, High Key Honey Nut Protein Cereal, and Barbara’s Cinnamon Puffins. Also, you can make a vegan version of Honey Bunches of Oats at home.
Honey Bunches of Oats is delicious, there is no doubt about that. But is it nutritious? What are the benefits? And how do you make an at-home vegan alternative? Best store bought alternatives? Let’s get into it.
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Are Whole Grain Cereals Healthy?
Whole grain cereals are typically a good source of essential vitamins, minerals, and phytochemicals, which are compounds in plant foods that provide significant health benefits.
Whole grain cereals (such as Honey Bunches of Oats) also contain iron, potassium, phosphorus, and zinc, all of which contribute to healthy internal functioning.
Health benefits linked to whole grain cereals include:
- Source of B Vitamins
- Source of omega-3s
- Source of antioxidants
- Long lasting energy
- Digestive benefits
- Low in saturated fats
The phytochemicals in whole grain cereals help to lower the risk of coronary heart disease, slow cancer growth in animals, reduce the glycemic index of foods (extra important for those with diabetes), lower blood cholesterol, and protect the cells against free radical damage.
What to Look for in Whole Grain Cereals
When looking for a whole grain cereal, try to find cereals that are not refined. When grains are refined, the bran and germ layers of the wheat are removed and much of the fiber, vitamins, and mineral content is lost.
Many cereals compensate for this by adding back in the lost nutrients, but it is always better to go for the original source if possible.
Refined cereals have much higher levels of added sugar, fat, and a higher glycemic index than unrefined cereals, which means they raise blood sugar levels much more quickly. This can put strain on the pancreas, as well as other internal organs, and lead to the development of diabetes.
Many cereals, including Honey Bunches of Oats, contain a mixture of whole and refined grains.
When looking at whole grain cereals, it’s a good rule of thumb to aim for under 5 grams of sugar per serving, and at least 3 grams of fiber. It’s also important to look at portion sizes – they may be much smaller than your realize for really high calorie cereals, and a typical bowl you pour may packs 2-3x the serving amount on the label.
For cereals low in protein, try to make sure you are eating them with high protein milk, or mix in some chia or flax seeds for added nutrients!
Why is Added Sugar Bad?
In American foods, sugar is added to almost everything. Health experts label added sugar as one of the worst ingredients in modern American diets.
For one, added sugar increases the risk significantly of many chronic diseases such as diabetes, cancer, and heart disease. It also leads to drastic blood sugar raises and crashes, which puts stress on the body and leads to large fluctuations in mood and energy levels.
Processed foods, including many breakfast cereals, tend to be higher in added sugars. It is important to look for cereal choices that are low in added sugar and use whole, naturally sweet, ingredients.
If you start your day off with a cereal loaded with added sugar, you will likely experience an energy crash a few hours later followed by an intense craving for another high-carb or sweet snack. This can easily create a cycle of highs and lows throughout the day.
Honey Bunches of Oats are high in added sugar, with 14 grams of added sugar per serving.
How are breakfast cereals typically made?
Breakfast cereals are typically made in a 5 step process. First, the grains are processed into flour and the flour is cooked to make it safe to consume raw.
Next, the flour is mixed with added ingredients such as water, sugar, and flavorings. Many cereals then go through an extrusion process, where the mixture is put into a high temperature environment to shape it into the desired form.
Lastly the cereal is dried, and the final shaping process happens. From here, it may be coated in sugar or extra flavoring for improved taste. Some cereals are even puffed or shredded. After this, voila! Your favorite cereal is done.
Honey Bunches of Oats Nutrition by Product
Honey Bunches of Oats is fortified with many vitamins and minerals, which helps to provide nutrients at the start of the day (or middle.. or end.. cereal can be eaten at any time!). However, Honey Bunches of Oats is also high in added sugar while being low in fiber and protein.
Honey Bunches of Oats Honey Roasted
Ingredients:
- Whole grain rolled oats
- Cane sugar
- Rice flour
- Canola oil
- Maple syrup
- Pecans
- Honey
- Salt
- Barley malt extract
- Spice blend (cinnamon, ginger, cardamom, pepper, cloves)
- Natural flavor
Nutrition Facts (per 2/3 cup, 63 gram):
- Calories: 270
- Fat: 9 gram (11% DV)
- Carbs: 45 gram (16% DV)
- Fiber: 4 gram (15% DV)
- Sugar: 15 grams (14 grams of added sugar)
- Protein: 5 grams
- Sodium: 75 mg (3% DV)
- Iron: 1.6 mg (8% DV)
- Potassium: 130 mg (2% DV)
Honey Bunches of Oats Frosted
Nutrition Facts (per 1 cup/40 gram):
- Calories: 160
- Fat: 2 gram (3% DV)
- Carbs: 34 gram (12% DV)
- Fiber: 2 gram (6% DV)
- Sugar: 11 grams (11 grams of added sugar)
- Protein: 2 grams
- Sodium: 180 mg (8% DV)
- Iron: 14.4 mg (80% DV)
- Potassium: 30 mg (0% DV)
Ingredients:
- Corn
- Sugar
- Whole grain rolled oats
- Whole grain wheat
- Rice
- Canola oil
- Corn syrup
- Salt
- Molasses
- Honey
- Caramel color
- Barley malt extract
- BHT added to preserve freshness
Honey Bunches of Oats with Almonds
Nutrition Facts (per 1 cup/42 gram):
- Calories: 170
- Fat: 3 gram (4% DV)
- Carbs: 34 gram (12% DV)
- Fiber: 2 gram (6% DV)
- Sugar: 9 grams (8 grams of added sugar)
- Protein: 3 grams
- Sodium: 180 mg (8% DV)
- Iron: 16.2 mg (90% DV)
- Potassium: 80 mg (0% DV)
Ingredients:
- Whole grain rolled oats
- Cane sugar
- Canola oil
- Rice flour
- Cornstarch
- Almonds
- Honey
- Salt
- Natural flavor
- Barley malt extract
- Cardamom seed
- Fennel seed
- Fenugreek seed
- Contains: ALMONDS
Honey Bunches of Oats with Strawberries
Nutrition Facts (per 1 cup/41 gram):
- Calories: 160
- Fat: 2 gram (3% DV)
- Carbs: 34 gram (12% DV)
- Fiber: 2 gram (6% DV)
- Sugar: 11 grams (9 grams of added sugar)
- Protein: 3 grams
- Sodium: 170 mg (7% DV)
- Iron: 5.4 mg (30% DV)
- Potassium: 80 mg (0% DV)
Ingredients:
- Corn
- Whole grain wheat
- Sugar
- Whole grain rolled oats
- Brown sugar
- Rice
- Dried strawberries
- High oleic vegetable oil
- Wheat flour
- Malted barley flour
- Salt
- Corn syrup
- Whey (from milk)
- Honey
- Malted corn and barley syrup
- Caramel color
- Natural flavor
- Annatto extract (Color)
- BHT added to packaging material to preserve product freshness
Honey Bunches of Oats with Cinnamon
Nutrition Facts (per 1 cup/41 gram):
- Calories: 160
- Fat: 2 gram (3% DV)
- Carbs: 34 gram (12% DV)
- Fiber: 3 gram (9% DV)
- Sugar: 9 grams (8 grams of added sugar)
- Protein: 3 grams
- Sodium: 180 mg (8% DV)
- Iron: 18 mg (100% DV)
- Potassium: 70 mg (0% DV)
Ingredients:
- Corn
- Whole grain wheat
- Sugar
- Whole grain rolled oats
- Rice
- Canola oil
- Wheat flour
- Malted barley flour
- Corn syrup
- Cinnamon
- Salt
- Molasses
- Honey
- Barley malt extract
- Natural and artificial flavor
- Caramel color
- Bht added to preserve freshness
Vegan Alternatives to Honey Bunches of Oats
High Key Honey Nut Protein Cereal
Nutrition Facts (per 1/2 cup, 28 gram):
- Calories: 80
- Fat: 4.5 gram (6% DV)
- Carbs: 12 gram (4% DV)
- Fiber: 3 gram (9% DV)
- Sugar: 0 grams (0 grams of added sugar)
- Protein: 10 grams
- Sodium: 35 mg (2% DV)
- Iron: 0.1 mg (0% DV)
- Potassium: 20 mg (0% DV)
Ingredients:
- Soy protein isolate
- Soy flour
- Soy protein concentrate
- Rice flour
- Natural flavor (sugar, gum acacia, corn starch, natural flavor)
- High oleic sunflower oil
- Sucralose
Love Grown Grain Free Honey Nut Cereal
Nutrition Facts (per 1 cup/40 gram):
- Calories: 130
- Fat: 4.5 gram (6% DV)
- Carbs: 21 gram (8% DV)
- Fiber: 4 gram (14% DV)
- Sugar: 4 grams (4 grams of added sugar)
- Protein: 10 grams
- Sodium: 70 mg (3% DV)
- Iron: 0 mg (0% DV)
- Potassium: 31 mg (0% DV)
Ingredients:
- 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
Nature’s Path Caramel Pecan Grain Free Granola
This is a great vegan alternative because it provides many healthy nuts and seeds, as well as high levels of omega 3 healthy fats and fiber. It is also sweetened with coconut sugar, which leads to a much lower added sugar value than Honey Bunches of Oats. It is also vegan and completely free of animal ingredients!
Ingredients:
- Pumpkin seeds
- Sunflower seeds
- Dried coconut
- Pecans
- Coconut oil
- Coconut sugar
- Coconut syrup
- Almond flour
- Cassava flour
- Chia seeds
- Flavor (caramel, vanilla)
- Sea salt
- Tocopherols (vitamin E)
Nutrition Facts (per 1/3 cup, 30 gram):
- Calories: 175
- Fat: 14 grams (18% DV)
- Carbs: 8 grams (3% DV)
- Fiber: 2 grams (7% DV)
- Sugar: 4 grams (3 grams of added sugar)
- Protein: 6 grams
- Sodium: 150 mg (6% DV)
- Iron: 6% DV
- Potassium: 4% DV
Cinnamon Puffins Cereal
This is another great choice for those looking for a sweet cereal with whole, unrefined grains and lower levels of added sugar. There is no added sugar in this cereal, and each serving contains 11 grams of whole grains!
Ingredients:
- Yellow corn meal with added corn bran
- Unsulphured molasses
- Whole oat flour
- Expeller pressed high oleic oil
- Salt
- Cinnamon
- Natural flavor
- Baking soda
- Vitamin C
- Natural vitamin E
Nutrition Facts (per 2/3 cup, 60 gram):
- Calories: 90
- Fat: 1 gram (2% DV)
- Carbs: 26 grams (9% DV)
- Fiber: 6 grams (24% DV)
- Sugar: 6 grams (0 grams of added sugar)
- Protein: 2 grams
- Sodium: 150 mg (6% DV)
- Iron: 4% DV
- Vitamin C: 20% DV
Make Your Own Vegan, Lower-Sugar Honey Bunches of Oats
We have good news for those that are hoping to make their own healthier, vegan alternative! It is easy to create your own Honey Bunches of Oats cereal. A good base recipe is as follow:
Start with collecting the following ingredients:
- 4 cups of cornflakes
- 1/3 cup of agave nectar (or honey if not vegan)
- 2 cups of oats
- 1-2 tablespoons of white sugar (depending on desired sweetness)
- 1-3 tablespoons of brown sugar (depending on desired sweetness)
- 1/3 cup of sliced almonds or nut of choice
- 1 teaspoon of vanilla extract
To create your cereal, follow these steps:
- Preheat your oven to 300 degrees Fahrenheit
- Heat 3 tbsp. of water in a saucepan on the stove on low heat
- Mix in the brown sugar, white sugar, and agave to the water
- Stir until well combined
- Add vanilla extract and remove from heat
- Divide the oats into 2 bowls with 1 cup in each
- In one bowl, mix in the sliced nuts and cornflakes with the oats
- Pour half of the sugar mixture from the stove into this mixture to coat the ingredients
- Pour the other half of the sugar mixture into the bowl with oats and stir to form oat clusters
- Line and grease a baking sheet
- Combine the two bowl contents and the spread the mixture out along the baking sheet
- Bake for 30 minutes, stirring at each 10-minute interval
- Remove the mixture and let cool!
- Serve over milk or with fruit, or both!
Related Questions
Are Honey Bunches of Oats a Whole Grain Cereal?
Yes! Honey Bunches of Oats mixes three types of whole grains. These whole grains include corn, whole wheat, and whole oats. Honey Bunches of Oats also contains refined grains, which contributes to the nutritional breakdown being high in carbs, and low in fiber, fats, and protein.
Who manufactures Honey Bunches of Oats?
Honey Bunches of Oats is a owned by Post Holdings and produced by Post Consumer Brands.
Where can I buy Honey Bunches of Oats?
Honey Bunches of Oats is available in most grocery stores and food stores that carry cereals. It is also able to be ordered online (such as from Amazon).