Cereals, farina, enriched, cooked with water, with salt
Whole food · Breakfast Cereals
Enriched farina is a creamy, velvety porridge made from milled wheat, offering a mild, subtly sweet flavor and a texture that ranges from smooth to slightly grainy depending on preparation. This simple, comforting staple is low in calories and fat, providing a quick source of energy with added vitamins and minerals. It serves as a blank canvas, easily customized with fruits, nuts, or a drizzle of honey.
Calorie split: 13% protein · 81% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting warmth and incredibly quick preparation, making it a go-to breakfast or light meal. Its mild flavor acts as a perfect canvas, allowing it to be dressed up with everything from brown sugar and cinnamon to savory herbs and cheese.
⚠️ Watch-outs & how to enjoy it better
Its primary downside is a potential for blood-sugar spikes due to its refined carbohydrate content, and the added salt can be a concern for those monitoring sodium intake. To counteract this, pair it with a source of protein or healthy fat (like nuts, seeds, or a spoonful of yogurt) and use minimal added salt, or choose an unsalted version.
Key benefits
- Provides quick, sustained energy from complex carbohydrates
- Low in fat and cholesterol
- Often fortified with iron and B vitamins like folic acid
- Easy to digest and gentle on the stomach
- Serves as a versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'farina' comes from the Latin word for 'flour,' and while it's often associated with breakfast, it's also the base for the Italian dish 'polenta' when made from corn, though wheat-based farina is a distinct product.
Full nutrition (USDA data · scales with serving)
| Water | 86.5 g |
| Energy | 53.0 kcal |
| Energy | 220 kj |
| Protein | 1.8 g |
| Total lipid (fat) | 0.34 g |
| Ash | 0.38 g |
| Carbohydrate, by difference | 10.9 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.76 g |
| Sucrose | 0.07 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.69 g |
| Galactose | 0.00 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 23.0 mg |
| Sodium, Na | 126 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 3.0 ug |
| Fluoride, F | 50.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 77.0 ug |
| Folic acid | 60.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 119 ug |
| Choline, total | 3.5 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 | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.16 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 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 | 0.06 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 | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 18:1 c | 0.04 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 | 0.13 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:2 n-6 c,c | 0.09 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 | 0.03 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 | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.08 g |
| Leucine | 0.15 g |
| Lysine | 0.09 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.07 g |
| Valine | 0.10 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.75 g |
| Glycine | 0.09 g |
| Proline | 0.34 g |
| Serine | 0.11 g |
FAQ
Is farina the same as cream of wheat?
Yes, 'Cream of Wheat' is a popular brand name for enriched farina, which is a hot cereal made from milled wheat.
Can I make it without adding salt?
Absolutely. You can cook it with water or milk and add salt to taste, or omit it entirely for a low-sodium version, especially if you're watching your intake.
Is it gluten-free?
No, farina is made from wheat and contains gluten, so it is not suitable for people with celiac disease or gluten sensitivity.
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 0.53 kcal/g · 14% calories from protein · 0.8 g fiber · 0.8 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: 5.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.