Cereals, MALT-O-MEAL, chocolate, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal chocolate is a hot, creamy cereal made from toasted wheat malt, delivering a distinctively rich, malty flavor with a smooth, porridge-like texture. Its deep chocolate notes come from cocoa, creating a comforting, nostalgic breakfast bowl. Nutritionally, it's a high-carbohydrate, low-fat energy source with a notable protein content for a grain cereal.
Calorie split: 12% protein · 86% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore its unique, toasty malt flavor that's more complex than standard chocolate cereals, offering a warm, nostalgic comfort food experience. Its versatility allows it to be customized with fruits, nuts, or sweeteners, making it a beloved, customizable breakfast staple.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate and sugar content can lead to rapid blood-sugar spikes, especially when consumed plain. To counteract this, pair it with a source of protein or healthy fat (like a spoonful of peanut butter, Greek yogurt, or nuts) and add fiber-rich toppings like berries or chia seeds to slow digestion.
Key benefits
- Good source of plant-based protein (10.6g per 100g dry)
- High in complex carbohydrates for sustained energy
- Very low in fat (less than 1g per 100g)
- Contains dietary fiber (2.8g per 100g)
- Fortified with essential vitamins and minerals in many preparations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal was invented in 1919 by John S. Campbell, who was trying to create a more nutritious hot cereal for his children using malted wheat.
Full nutrition (USDA data · scales with serving)
| Water | 6.7 g |
| Energy | 363 kcal |
| Energy | 1520 kj |
| Protein | 10.6 g |
| Total lipid (fat) | 0.82 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 79.5 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 16.6 g |
| Calcium, Ca | 375 mg |
| Iron, Fe | 42.9 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 245 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.08 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 1.1 mg |
| Niacin | 20.3 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 2.0 mg |
| Folate, total | 1143 ug |
| Folic acid | 1115 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 1924 ug |
| Vitamin B-12 | 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 | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Caffeine | 3.0 mg |
| Theobromine | 97.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 g |
| Fatty acids, total monounsaturated | 0.18 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is Malt-O-Meal the same as cream of wheat?
No. While both are hot cereals, Malt-O-Meal is made from toasted wheat malt, giving it a distinct malty flavor and darker color. Cream of wheat is made from ground wheat middlings and has a milder, more neutral taste.
How do I prevent it from getting lumpy?
Slowly whisk the dry cereal into boiling water or milk, stirring constantly. Alternatively, mix the dry cereal with a small amount of cold liquid first to form a slurry before adding it to the hot liquid.
Is it gluten-free?
No. Malt-O-Meal is made from wheat and contains gluten. It is not suitable for individuals 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 3.63 kcal/g · 12% calories from protein · 2.8 g fiber · 16.6 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.