Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a smooth, creamy porridge made from finely ground farina wheat kernels, cooked with water or milk into a velvety, comforting bowl. It has a mild, slightly nutty flavor and a texture that ranges from pourable to thick and pudding-like, depending on preparation. Nutritionally, it's a low-calorie, high-carbohydrate base that provides quick energy and is often fortified with iron and B vitamins.
Calorie split: 12% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting warmth and its blank-canvas nature, which readily absorbs flavors from butter, sugar, fruit, or savory seasonings. It's a classic, quick-cooking breakfast staple that evokes a sense of home and simplicity.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, making it less ideal for diabetics without careful pairing. The added salt in many preparations contributes to sodium intake, and it contains gluten, a common allergen. To counteract this, pair it with protein (like nuts or Greek yogurt) and healthy fats (like nut butter or seeds) to slow digestion, choose low-sodium versions, and always check labels for gluten-free certifications if needed.
Key benefits
- Quick-digesting energy source from complex carbs
- Often fortified with iron, niacin, thiamine, riboflavin, and folic acid
- Low in fat and naturally cholesterol-free
- Easy to digest, making it a gentle food for sensitive stomachs
- Versatile base for both sweet and savory flavor additions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first manufactured in 1893 in Grand Forks, North Dakota, and its iconic logo featuring a smiling chef, known as 'Rastus,' has been a subject of both brand recognition and cultural critique over the decades.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 50.0 kcal |
| Energy | 211 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 10.7 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.03 g |
| Calcium, Ca | 89.0 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 16.0 mg |
| Potassium, K | 17.0 mg |
| Sodium, Na | 129 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 2.8 ug |
| Fluoride, F | 94.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.58 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 17.0 ug |
| Folic acid | 12.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 25.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| 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 | 0.03 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 | 0.03 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 | 0.12 g |
| PUFA 18:2 | 0.10 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 |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.04 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.05 g |
| Valine | 0.07 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.54 g |
| Glycine | 0.06 g |
| Proline | 0.18 g |
| Serine | 0.08 g |
FAQ
Is Cream of Wheat the same as grits?
No. Cream of Wheat is made from finely ground wheat kernels (farina), while grits are made from ground corn. They have different flavors, textures, and nutritional profiles.
Can I make it with milk instead of water?
Yes, cooking it with milk or a milk alternative will result in a richer, creamier texture and add more protein and calcium, though it will also increase the calorie and fat content.
Is it a good food for weight loss?
It can be part of a weight management plan due to its low calorie and fat content, but its high carbohydrate density means portion control and pairing with protein/fiber is key to staying full.
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 0.50 kcal/g · 12% calories from protein · 0.5 g fiber · 0.0 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: 7.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.