Cream of Wheat

Cream of Wheat is a warm, creamy porridge traditionally made from farina, a finely ground wheat cereal. In this oat-based variant, rolled or steel-cut oats are used to create a similar comforting texture, often enriched with milk, butter, and sweeteners like sugar or maple syrup. It's a classic breakfast staple in North America, valued for its smooth consistency and versatility.

🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates, providing sustained energy, with moderate protein from the oats and any added milk. A typical serving (about 1 cup prepared) ranges from 150 to 250 calories, depending on ingredients, and offers key nutrients like iron, B vitamins, and fiber.

Nutrition breakdown

Calories	130 kcal
Protein	4 g
Carbs	26 g
Fat	1 g
Fiber	3 g
Sugar	0.5 g
Sodium	10 mg
Iron	10 mg
Calcium	100 mg
Potassium	150 mg
Magnesium	40 mg
Phosphorus	120 mg
Thiamin (B1)	0.8 mg
Riboflavin (B2)	0.6 mg
Niacin (B3)	8.0 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Cream of Wheat has been a comforting, economical breakfast since the late 19th century, often associated with home cooking and childhood. Nutritionally, the oat variant boosts soluble fiber (beta-glucan), which supports heart health, making it a heartier, more nutrient-dense twist on the original.