Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a hot, smooth porridge made from farina, a finely milled wheat endosperm. When cooked, it transforms into a velvety, creamy, and mildly sweet cereal with a comforting, neutral flavor that acts as a perfect canvas for toppings. Its standout nutritional feature is being a dense source of carbohydrates for energy, often enriched with iron and B vitamins.
Calorie split: 12% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredibly smooth, creamy texture and mild, comforting flavor that feels like a warm hug in a bowl. It's a versatile blank canvas, beloved for its ability to be customized with everything from brown sugar and butter to fresh fruit and nuts.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content and low fiber can lead to rapid blood sugar spikes, making it a concern for those managing diabetes. To counteract this, pair it with a source of protein (like a spoonful of peanut butter or a side of eggs) and healthy fat (like nuts or seeds) to slow digestion. Also, be mindful of portion sizes and check labels for added sodium in pre-packaged versions.
Key benefits
- Excellent source of quick-release energy from complex carbohydrates.
- Often fortified with iron and B vitamins like niacin, thiamin, and folic acid.
- Low in fat and naturally cholesterol-free.
- Easy to digest and gentle on the stomach.
- Provides a small amount of plant-based protein.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The brand name 'Cream of Wheat' was trademarked in 1893, and its iconic mascot, a smiling chef named Rastus, was one of the first advertising figures to become a nationally recognized symbol in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 10.9 g |
| Energy | 370 kcal |
| Energy | 1548 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 1.5 g |
| Ash | 0.60 g |
| Carbohydrate, by difference | 76.5 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 0.20 g |
| Sucrose | 0.20 g |
| Calcium, Ca | 606 mg |
| Iron, Fe | 28.6 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 20.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 121 ug |
| Folic acid | 87.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 182 ug |
| Choline, total | 23.1 mg |
| 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 | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 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) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 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 | 0.22 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.74 g |
| PUFA 18:3 | 0.09 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 | 0.14 g |
| Threonine | 0.33 g |
| Isoleucine | 0.46 g |
| Leucine | 0.80 g |
| Lysine | 0.27 g |
| Methionine | 0.20 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.57 g |
| Tyrosine | 0.33 g |
| Valine | 0.51 g |
| Arginine | 0.46 g |
| Histidine | 0.24 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.49 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.41 g |
| Proline | 1.3 g |
| Serine | 0.59 g |
FAQ
What is the difference between Cream of Wheat and oatmeal?
Cream of Wheat is made from finely milled wheat (farina), while oatmeal is made from rolled or steel-cut oats. Cream of Wheat has a much smoother, finer texture, whereas oatmeal is typically heartier and chewier. Nutritionally, oatmeal is higher in fiber and protein.
Is Cream of Wheat gluten-free?
No, Cream of Wheat is made from wheat and contains gluten. It is not suitable for individuals with celiac disease or gluten sensitivity.
How can I make Cream of Wheat less bland?
You can enhance its mild flavor by cooking it with milk instead of water, stirring in a pinch of salt, and topping it with a variety of sweet or savory additions like brown sugar, cinnamon, fresh fruit, nuts, cheese, or a pat of butter.
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 3.70 kcal/g · 11% calories from protein · 3.8 g fiber · 0.2 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.