Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Maple & Brown Sugar is a quick-cooking, hot wheat cereal made from toasted wheat middlings. It has a smooth, porridge-like texture and a sweet, comforting flavor of maple and brown sugar. Nutritionally, it is a high-carbohydrate, low-fat option that provides a quick source of energy.
Calorie split: 10% protein · 89% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the fact that it's ready in minutes. It's a versatile base that can be customized with fruit, nuts, or a splash of milk.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (28g per 100g dry) can lead to a rapid blood-sugar spike, especially for those managing diabetes or insulin sensitivity. To counteract this, pair it with a source of protein (like Greek yogurt or nuts) or healthy fat (like chia seeds) to slow digestion and improve satiety.
Key benefits
- Quick-cooking convenience for busy mornings.
- Good source of complex carbohydrates for sustained energy.
- Very low in fat.
- Fortified with essential vitamins and minerals.
- Provides a small amount of dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Malt-O-Meal' brand name comes from the original 1919 product, which was a malted hot cereal, though this specific Maple & Brown Sugar variety is a later, sweeter innovation.
Full nutrition (USDA data · scales with serving)
| Water | 5.9 g |
| Energy | 368 kcal |
| Energy | 1538 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 0.47 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 80.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 28.0 g |
| Calcium, Ca | 318 mg |
| Iron, Fe | 31.3 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.50 mg |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.93 mg |
| Niacin | 17.1 mg |
| Vitamin B-6 | 1.7 mg |
| Folate, total | 889 ug |
| Folic acid | 870 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1498 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Vitamin E (alpha-tocopherol) | 0.03 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 | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| Fatty acids, total monounsaturated | 0.05 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 this the same as oatmeal?
No. While both are hot cereals, Malt-O-Meal is made from toasted wheat middlings, giving it a finer, smoother texture than rolled or steel-cut oats.
How do I prepare it?
Typically, you boil water or milk, whisk in the dry cereal, reduce heat, and simmer for 1-2 minutes while stirring until thickened.
Is it gluten-free?
No. It is made from wheat and therefore contains gluten, making it unsuitable for those 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 3.68 kcal/g · 10% calories from protein · 1.8 g fiber · 28.0 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.