Cereals, CREAM OF WHEAT, instant, prepared with water, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat instant is a smooth, comforting porridge made from finely milled farina wheat, known for its creamy, almost pudding-like texture when cooked. It's a classic, mild-flavored breakfast staple that provides a quick source of energy from its carbohydrate content, with a very low fat profile.
Calorie split: 12% protein · 85% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, velvety comfort and its blank-canvas versatility—it readily absorbs the flavors of added sugar, fruit, spices, or savory toppings. Its mild, creamy nature makes it a soothing, familiar meal for all ages.
⚠️ 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 wheat allergen and may contain added salt. To counteract this, always pair it with a source of protein (like nuts, seeds, or a dollop of yogurt) and healthy fat to slow digestion, and choose a no-salt-added version if sodium is a concern.
Key benefits
- Quick-cooking and convenient for busy mornings.
- Low in fat and contains no cholesterol.
- A good source of iron when fortified.
- Provides a mild, easily digestible base for various toppings.
- Offers a quick energy boost from complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The product was originally marketed in the early 1900s as a health food for invalids and children due to its fine texture and easy digestibility.
Full nutrition (USDA data · scales with serving)
| Water | 84.4 g |
| Energy | 62.0 kcal |
| Energy | 259 kj |
| Protein | 1.8 g |
| Total lipid (fat) | 0.24 g |
| Ash | 0.45 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.07 g |
| Sucrose | 0.07 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 20.0 mg |
| Sodium, Na | 102 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 62.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 101 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 232 ug |
| Retinol | 232 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 773 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 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)
| Tryptophan | 0.03 g |
| Threonine | 0.06 g |
| Isoleucine | 0.08 g |
| Leucine | 0.14 g |
| Lysine | 0.05 g |
| Methionine | 0.03 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.06 g |
| Valine | 0.09 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.68 g |
| Glycine | 0.07 g |
| Proline | 0.22 g |
| Serine | 0.10 g |
FAQ
How is instant Cream of Wheat different from regular farina?
Instant Cream of Wheat is pre-cooked and dehydrated, allowing it to prepare in just 1-2 minutes with boiling water. Regular farina requires longer cooking (5-10 minutes) and has a slightly coarser texture.
Is it gluten-free?
No. Cream of Wheat is made from wheat and contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity.
Why is it often fortified with iron?
Fortification is a public health measure to help prevent iron-deficiency anemia. The fine milling process removes the bran and germ, so iron is added back to enhance its nutritional value.
Can I make it savory instead of sweet?
Absolutely. Cook it with water or broth, then stir in cheese, sautéed vegetables, herbs, or a fried egg for a creamy, savory dish similar to grits or polenta.
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 0.62 kcal/g · 12% calories from protein · 0.6 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: 5.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.