Wheatena Porridge with Fruit and Nuts
Wheatena Porridge with Fruit and Nuts is a warm, comforting breakfast cereal made from toasted whole wheat groats, typically prepared with milk or water and topped with fresh fruit and nuts. Originating in the United States, it was popularized in the early 20th century as a nutritious, easy-to-prepare hot cereal. The dish offers a wholesome, customizable start to the day.
🍽️ Nutrition at a glance
This porridge is primarily a source of complex carbohydrates and dietary fiber, with moderate protein and healthy fats from added nuts. A typical serving provides essential nutrients like iron, magnesium, and B vitamins, with a calorie range of approximately 250-350 kcal depending on toppings.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 9 g |
| Sugar | 12 g |
| Sodium | 150 mg |
| Iron | 4 mg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Potassium | 350 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.5 mg |
| Niacin (B3) | 5 mg |
| Folate | 60 µg |
Per 1 cup (240 g) prepared porridge with 1/2 cup mixed berries and 1 tbsp chopped almonds · estimated, varies by recipe
💡 What's interesting
Wheatena holds a unique place in American food history as one of the first commercially successful hot cereals, marketed as a health food during the Progressive Era. Nutritionally, its combination of whole grains, fruit, and nuts creates a balanced meal that supports sustained energy release.
