Know what’s on your plate
Cream of Wheat cereal
Calories & nutrition facts
instant, dry
Nutrition facts
Per 100 g% DV- Calories 366 kcal —
- Protein 11 g 21%
- Carbohydrate 72 g 26%
- Fat 1.4 g 2%
- Saturated fat 0.2 g 1%
- Fibre 3.3 g 12%
- Sugars 0.4 g —
- Sodium 571 mg 25%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1341 µg 149%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 1.3 mg 112%
- Riboflavin (B2) 1.2 mg 93%
- Niacin (B3) 17.9 mg 112%
- Pantothenic acid (B5) 0.47 mg 9%
- Vitamin B6 1.8 mg 105%
- Folate (B9) 357 µg 89%
- Vitamin B12 0 µg 0%
- Choline 23.1 mg 4%
Minerals
- Calcium 357 mg 27%
- Iron 28.6 mg 159%
- Magnesium 34 mg 8%
- Phosphorus 103 mg 8%
- Potassium 115 mg 2%
- Zinc 0.98 mg 9%
- Copper 0.22 mg 24%
- Selenium 20 µg 36%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 366 | 11 g | 72 g | 1.4 g |
| 1 × tbsp | 11.5 g | 42 | 1.2 g | 8.3 g | 0.2 g |
| 1 × cup | 178 g | 651 | 19 g | 129 g | 2.5 g |
| 2 × tbsp | 23 g | 84 | 2.4 g | 17 g | 0.3 g |
| ½ × tbsp | 5.8 g | 21 | 0.6 g | 4.2 g | 0.1 g |
| 3 × tbsp | 34.5 g | 126 | 3.7 g | 25 g | 0.5 g |
| 4 × tbsp | 46 g | 168 | 4.9 g | 33 g | 0.6 g |
Similar foods
- Original cream of wheathot, instant, dry370 kcal / 100 g
- Whole grain cream of wheathot, instant, dry333 kcal / 100 g
- Farina cerealunenriched, dry369 kcal / 100 g
- Regular cream of wheathot, dry382 kcal / 100 g
- Quick cream of wheathot, dry379 kcal / 100 g
- Maple and brown sugar cream of wheathot, instant, dry374 kcal / 100 g
- Cream of Rice cerealdry370 kcal / 100 g
- Apple and cinnamon cream of wheathot, instant, dry379 kcal / 100 g
- Whole wheat hot natural cerealdry342 kcal / 100 g
- Wheat baby cerealbabyfood, dry387 kcal / 100 g
Questions about Cream of Wheat cereal
How do you cook Cream of Wheat without lumps?
Bring water or milk to a gentle simmer, then rain in the cereal slowly while whisking constantly. Keep stirring as it thickens; follow the cooking time on the packet, since quick and regular versions differ.
Can you make Cream of Wheat in the microwave?
Yes. Whisk the cereal with cold milk or water in a large microwave-safe bowl, heat in short bursts, and stir well between them; it can bubble up quickly, so use a bowl with plenty of room.
What can you add to Cream of Wheat?
Stir in butter, cinnamon, brown sugar or maple syrup, or top it with berries, sliced banana, nuts or dried fruit. For a savoury bowl, try grated cheese, black pepper and a soft-cooked egg.
How should you store Cream of Wheat after opening?
Keep the dry cereal in a tightly sealed container in a cool, dry cupboard, and use a clean, dry spoon. Refrigerate cooked cereal promptly in a covered container and reheat it with a splash of milk or water.
What is Cream of Wheat made from?
It is a hot cereal made from finely milled wheat, often called farina. The fine granules soften into a smooth porridge when cooked in water or milk.
Is Cream of Wheat higher in fibre than Cream of Rice?
Yes. Cream of Wheat has 3.3 g of fibre per 100 g, compared with 0.7 g in Cream of Rice, so it makes the more fibre-rich bowl.
What can you use instead of Cream of Wheat?
Farina cereal is the closest swap, with a similarly smooth texture and mild wheat flavour. For a wheat-free alternative, Cream of Rice cooks into a comparable soft porridge, though it is made from rice.
Source: USDA FoodData Central 171660 · per 100 g · carbohydrate per EU label, fibre excluded
