Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a smooth, creamy porridge made from farina, a finely milled wheat cereal. It cooks in just 2.5 minutes, yielding a comforting, velvety texture that's often enjoyed for breakfast. With only 52 kcal per 100g, it's a low-calorie, energy-boosting staple.
Calorie split: 15% protein · 79% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love its mild, comforting flavor and creamy texture, which acts as a blank canvas for toppings like fruit, nuts, or a drizzle of honey. It's a nostalgic breakfast staple in many American households, often associated with warmth and simplicity.
⚠️ 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. To counteract this, pair it with protein (like nuts or yogurt) and healthy fats (like chia seeds or avocado) to slow digestion. Also, it contains gluten, so it's not suitable for those with celiac disease or gluten sensitivity.
Key benefits
- Low in fat (0.37g per 100g)
- Quick-cooking (2.5 minutes)
- Good source of carbohydrates for energy
- Low in calories (52 kcal per 100g)
- Contains dietary fiber (0.7g per 100g)
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first produced in 1893 in Grand Forks, North Dakota, by a miller named George C. Christian, and it became a popular breakfast food during the Great Depression due to its affordability and filling nature.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 52.0 kcal |
| Energy | 219 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.37 g |
| Ash | 0.54 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.34 g |
| Sucrose | 0.07 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.27 g |
| Galactose | 0.00 g |
| Calcium, Ca | 131 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 26.0 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.23 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.71 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 32.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.16 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 | 0.10 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 | 0.06 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 | 0.06 g |
| MUFA 18:1 c | 0.06 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 | 0.18 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:2 n-6 c,c | 0.17 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 | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.07 g |
| Leucine | 0.14 g |
| Lysine | 0.07 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.08 g |
| Valine | 0.10 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.75 g |
| Glycine | 0.09 g |
| Proline | 0.46 g |
| Serine | 0.12 g |
| Hydroxyproline | 0.00 g |
FAQ
Is Cream of Wheat gluten-free?
No, Cream of Wheat is made from wheat and contains gluten. It is not suitable for people with celiac disease or gluten sensitivity.
How does Cream of Wheat differ from oatmeal?
Cream of Wheat is made from farina (milled wheat), while oatmeal is made from oats. Cream of Wheat has a smoother, finer texture, while oatmeal is chewier and more textured.
Can I make Cream of Wheat savory?
Yes, you can prepare it savory by adding salt, pepper, cheese, or a poached egg. It pairs well with savory toppings like herbs, vegetables, or a dash of hot sauce.
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 0.52 kcal/g · 14% calories from protein · 0.7 g fiber · 0.3 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.