Cereal, shredded wheat, flavored
Common food
Photo: Wikipedia
Flavored shredded wheat cereal consists of lightly sweetened, pillow-shaped biscuits made from whole wheat. The texture is uniquely satisfying—a dry, fibrous crunch that softens into a pleasantly chewy, wheaty bite when milk is added. Nutritionally, it's a powerhouse of complex carbohydrates and dietary fiber, with a notable 20g of added sugar per 100g serving.
Calorie split: 10% protein · 86% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting ritual of the biscuits softening in milk, offering a hearty, wholesome start to the day. Its mild wheat flavor provides a perfect canvas for the added sweetness and for customizing with fresh fruit.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high added sugar content (20g per 100g), which can lead to a rapid blood-sugar spike, especially if eaten alone. To counteract this, pair it with a source of protein or healthy fat—like Greek yogurt, nuts, or a splash of milk—and consider a smaller portion alongside a savory breakfast item.
Key benefits
- Excellent source of dietary fiber (10.3g per 100g)
- High in complex carbohydrates for sustained energy
- Very low in fat (1.41g per 100g)
- Good plant-based protein source (9.52g per 100g)
- Typically fortified with essential vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Shredded Wheat biscuit was invented in 1892 by Henry Perky, who was inspired by a meal of shredded wheat he ate while seeking relief from indigestion.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy | 367 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 78.9 g |
| Fiber, total dietary | 10.3 g |
| Total Sugars | 20.0 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 27.7 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 119 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 16.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.00 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 316 ug |
| Folic acid | 297 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 524 ug |
| Choline, total | 8.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is flavored shredded wheat a healthy cereal?
It's a mixed bag. The base is very healthy—high in fiber and whole grains—but the flavored versions add significant sugar. The healthiest choice is the plain, unflavored variety.
Why does shredded wheat get soft so quickly in milk?
The biscuit is made of compressed, porous strands of wheat. Milk rapidly penetrates these gaps through capillary action, softening the structure much faster than a denser cereal.
Can I eat shredded wheat on a gluten-free diet?
No. Shredded wheat is made entirely from whole wheat, which contains gluten. It is not suitable for anyone with celiac disease or gluten sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.67 kcal/g · 10% calories from protein · 10.3 g fiber · 20.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.