Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a smooth, comforting hot cereal made from ground durum wheat semolina, cooked with water or milk into a velvety, porridge-like consistency. Its mild, slightly nutty flavor and creamy texture make it a blank canvas for sweet or savory toppings. With only 50 kcal per 100g and a modest protein content, it's a light yet filling option for breakfast or recovery meals.
Calorie split: 12% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its incredibly smooth, creamy texture and mild flavor that acts as a perfect base for endless toppings—from fresh berries and honey to savory butter and cheese. It's a nostalgic comfort food in American households and a versatile staple for both sweet and savory meals.
⚠️ Watch-outs & how to enjoy it better
As a refined grain, it can cause blood-sugar spikes due to its low fiber content (0.5g/100g). To counteract this, pair it with protein (like eggs or nuts) or healthy fats (like nut butter or avocado) to slow digestion. It's also a common allergen (wheat/gluten), so those with celiac disease or gluten sensitivity should avoid it.
Key benefits
- Low in calories (50 kcal/100g) for a filling hot cereal
- Provides quick-release carbohydrates for energy
- Contains some protein (1.44g/100g) from durum wheat
- Low in fat (0.21g/100g) and naturally low in sugar
- Easy to digest and gentle on the stomach
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first manufactured in 1893 by the Farina Mills in Grand Forks, North Dakota, and its iconic logo featuring a chef (often referred to as 'Rastus') has been a subject of both cultural nostalgia and controversy.
Full nutrition (USDA data · scales with serving)
| Water | 87.6 g |
| Energy | 50.0 kcal |
| Energy | 208 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.21 g |
| Carbohydrate, by difference | 10.5 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.03 g |
| Calcium, Ca | 87.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 16.0 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 2.8 ug |
| Fluoride, F | 93.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.52 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 12.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 18.0 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 | 0.11 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.04 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 gluten-free?
No, Cream of Wheat is made from durum wheat semolina 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 ground wheat semolina and has a smoother, creamier texture, while oatmeal is made from rolled or steel-cut oats and has a chewier, heartier texture. Cream of Wheat is also lower in fiber than oatmeal.
Can Cream of Wheat be made with milk instead of water?
Yes, cooking Cream of Wheat with milk (dairy or plant-based) adds creaminess, protein, and calories, making it more filling and nutritious.
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: 0.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.