Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt
Whole food · Breakfast Cereals
Cream of Wheat is a smooth, creamy porridge made from farina, a finely milled wheat cereal. Cooked on the stovetop, it transforms into a velvety, comforting bowl with a mild, slightly nutty flavor. It's a notably low-fat, low-calorie breakfast base that provides a quick source of energy from complex carbohydrates.
Calorie split: 11% protein · 86% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love its classic, comforting warmth and incredibly smooth, creamy texture that feels like a gentle hug in a bowl. Its mild flavor makes it a perfect blank canvas, easily customized with everything from brown sugar and fruit to savory cheese and herbs.
⚠️ Watch-outs & how to enjoy it better
As a refined grain, it can cause a quicker blood-sugar spike compared to whole-grain cereals, which is a consideration for those managing blood sugar. It is also a common allergen (wheat/gluten). To counteract this, pair it with protein (like nuts, seeds, or a dollop of Greek yogurt) and healthy fats (like nut butter or chia seeds) to slow digestion and add nutritional balance.
Key benefits
- Excellent source of iron and B vitamins (often enriched)
- Very low in fat and naturally cholesterol-free
- Provides quick, sustained energy from complex carbs
- Gentle on the digestive system
- Versatile base for both sweet and savory toppings
🌍 Where it's eaten
💡 Did you know?
The product's iconic name, 'Cream of Wheat,' was trademarked in 1893, and its mascot, a smiling chef named Rastus, was introduced in 1915 and became one of the most recognized advertising figures of the 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 86.2 g |
| Energy | 56.0 kcal |
| Energy | 234 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.42 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.07 g |
| Sucrose | 0.07 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 104 mg |
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 47.0 mg |
| Potassium, K | 23.0 mg |
| Sodium, Na | 34.0 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.19 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.80 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 29.0 ug |
| Folic acid | 15.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 40.0 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 | 0.02 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 | 0.05 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 | 0.04 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 | 0.03 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 | 0.03 g |
| MUFA 18:1 c | 0.03 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 | 0.10 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:2 n-6 c,c | 0.10 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 | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.06 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.06 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.08 g |
| Glutamic acid | 0.57 g |
| Glycine | 0.07 g |
| Proline | 0.35 g |
| Serine | 0.09 g |
| Hydroxyproline | 0.00 g |
FAQ
Is Cream of Wheat the same as grits?
No. Cream of Wheat is made from wheat farina, while grits are made from ground corn. They have different flavors, textures, and nutritional profiles.
How do I prevent lumps when cooking?
Whisk the farina vigorously into boiling water or milk in a slow, steady stream. Continue whisking constantly for the first minute until the mixture thickens, then reduce heat and stir occasionally.
Is it gluten-free?
No, traditional Cream of Wheat is made from wheat and contains gluten. Individuals with celiac disease or gluten sensitivity should avoid it or seek certified gluten-free alternatives.
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 0.56 kcal/g · 10% calories from protein · 0.7 g fiber · 0.1 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: 1.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.