Cereals, CREAM OF WHEAT, 1 minute cook time, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a smooth, creamy hot cereal made from farina, a finely ground wheat middlings. It cooks into a velvety, porridge-like consistency with a mild, slightly nutty flavor that acts as a perfect canvas for toppings. Nutritionally, it's a concentrated source of carbohydrates for quick energy, with a notable protein content for a grain cereal.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, velvety texture and neutral flavor, which makes it a versatile base for both sweet toppings like fruit and nuts or savory additions like cheese and herbs. It's a nostalgic, warming breakfast staple for many, especially in American and British cuisine.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for diabetics or those managing insulin resistance. It's made from wheat, a common allergen (gluten). To counteract this, pair it with protein (like nuts or Greek yogurt) and healthy fats (like nut butter or seeds) to slow digestion, or opt for a smaller portion alongside a more fiber-rich food.
Key benefits
- Excellent source of quick-release energy from complex carbohydrates
- Good plant-based protein content for a hot cereal
- Very low in fat and naturally cholesterol-free
- Often enriched with iron and B vitamins like niacin and thiamine
- Highly digestible and gentle on the stomach
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The brand name 'Cream of Wheat' was trademarked in 1893, and its iconic logo featuring a Black chef, known as 'Rastus,' has been the subject of significant cultural debate and was officially retired by the brand in 2020.
Full nutrition (USDA data · scales with serving)
| Water | 11.4 g |
| Energy | 359 kcal |
| Energy | 1503 kj |
| Protein | 11.8 g |
| Total lipid (fat) | 1.5 g |
| Ash | 2.7 g |
| Carbohydrate, by difference | 72.6 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 0.51 g |
| Sucrose | 0.41 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.10 g |
| Galactose | 0.00 g |
| Calcium, Ca | 801 mg |
| Iron, Fe | 29.8 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 151 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 1.3 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.38 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.62 mg |
| Vitamin B-6 | 0.09 mg |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Tocopherol, beta | 0.10 mg |
| Tocopherol, gamma | 1.0 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.08 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 | 0.29 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 | 0.27 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.18 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 | 0.17 g |
| MUFA 18:1 c | 0.17 g |
| MUFA 20:1 | 0.01 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 | 0.85 g |
| PUFA 18:2 | 0.80 g |
| PUFA 18:2 n-6 c,c | 0.80 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 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 | 0.12 g |
| Threonine | 0.21 g |
| Isoleucine | 0.41 g |
| Leucine | 0.85 g |
| Lysine | 0.35 g |
| Methionine | 0.18 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.16 g |
| Valine | 0.51 g |
| Arginine | 0.45 g |
| Histidine | 0.25 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 4.0 g |
| Glycine | 0.46 g |
| Proline | 1.6 g |
| Serine | 0.58 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 and a milder flavor compared to the coarser, corn-forward taste of grits.
Is Cream of Wheat gluten-free?
No, traditional Cream of Wheat is made from wheat and contains gluten. Those with celiac disease or gluten sensitivity should avoid it or seek a certified gluten-free alternative.
How can I make it less likely to spike my blood sugar?
Cook it with water or unsweetened milk instead of sweetened milk. Top it with protein and fat sources like nuts, seeds, nut butter, or a dollop of Greek yogurt. Adding fiber-rich fruit like berries can also help moderate the glycemic response.
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 3.59 kcal/g · 13% calories from protein · 4.4 g fiber · 0.5 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: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.