Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt
Whole food · Breakfast Cereals
Cream of Wheat is a smooth, creamy hot cereal made from farina, a finely ground wheat middlings. When microwaved with water, it transforms into a velvety, porridge-like gruel with a mild, slightly nutty flavor and a comforting, almost custard-like texture. Its standout nutritional feature is being exceptionally low in calories and fat while providing a good source of iron.
Calorie split: 14% protein · 79% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love its incredibly smooth, creamy texture and mild, comforting flavor that acts as a blank canvas for sweet or savory toppings. It's a nostalgic, warming breakfast staple for many, especially valued for its quick preparation and gentle nature.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes without pairing. It is also a common allergen (wheat/gluten). To counteract this, always pair it with protein (like nuts or yogurt) and healthy fats (like nut butter or seeds) to slow digestion and add nutritional balance.
Key benefits
- Excellent source of iron, important for energy and red blood cells.
- Very low in fat and calories, suitable for calorie-conscious diets.
- Provides quick, easily digestible energy from complex carbohydrates.
- Contains dietary fiber to support digestive health.
- Mild flavor makes it a gentle, soothing food for sensitive stomachs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first manufactured in the United States in 1893, and its original mascot, a smiling chef named Rastus, was based on a real person, a Black chef from Chicago.
Full nutrition (USDA data · scales with serving)
| Water | 86.5 g |
| Energy | 55.0 kcal |
| Energy | 230 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.37 g |
| Ash | 0.49 g |
| Carbohydrate, by difference | 10.7 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 3.0 g |
| Sucrose | 0.07 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 2.9 g |
| Galactose | 0.00 g |
| Starch | 5.2 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 23.0 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.24 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.82 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 30.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.15 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 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 15:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 18:1 c | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:2 n-6 c,c | 0.18 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.07 g |
| Isoleucine | 0.13 g |
| Leucine | 0.24 g |
| Lysine | 0.08 g |
| Methionine | 0.07 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.10 g |
| Valine | 0.17 g |
| Arginine | 0.10 g |
| Histidine | 0.06 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.13 g |
| Proline | 0.44 g |
| Serine | 0.17 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between Cream of Wheat and grits?
Cream of Wheat is made from ground wheat (farina), while grits are made from ground corn. Cream of Wheat has a smoother, finer texture, while grits are typically coarser and have a distinct corn flavor.
Is Cream of Wheat gluten-free?
No. Cream of Wheat is made from wheat and therefore contains gluten, making it unsuitable for people with celiac disease or gluten sensitivity.
How can I make it less bland?
Boost flavor and nutrition by stirring in protein powder, nut butter, or Greek yogurt. Top with fresh fruit, toasted nuts, seeds, or a sprinkle of cinnamon and a drizzle of maple syrup.
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 0.55 kcal/g · 14% calories from protein · 1.5 g fiber · 3.0 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.