Cereals, MALT-O-MEAL, original, plain, dry
Whole food · Breakfast Cereals
Malt-O-Meal Original is a classic hot cereal made from toasted wheat farina, known for its smooth, creamy texture and subtle, nutty malt flavor. It cooks into a comforting, porridge-like bowl that's both hearty and light. Nutritionally, it's a powerhouse of complex carbohydrates, providing sustained energy with minimal fat.
Calorie split: 13% protein · 85% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic warmth and its incredibly versatile canvas for both sweet and savory toppings. Its mild, malty flavor and smooth texture make it a beloved, customizable breakfast staple.
⚠️ Watch-outs & how to enjoy it better
As a refined grain cereal, it can cause a rapid blood-sugar spike if eaten alone, making it less ideal for those managing diabetes or seeking long-lasting fullness. To counteract this, always pair it with a source of protein (like milk, yogurt, or nuts) and healthy fat (like nut butter or seeds) to slow digestion and stabilize energy levels.
Key benefits
- Excellent source of complex carbohydrates for sustained energy
- Very low in fat and contains no sugar
- Good source of dietary fiber to support digestion
- Provides plant-based protein (11.8g per 100g dry)
- Often fortified with essential vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal was invented in 1919 by John S. Campbell, who sought to create a hot cereal that was more flavorful and nutritious than the plain farina common at the time.
Full nutrition (USDA data · scales with serving)
| Water | 10.3 g |
| Energy | 365 kcal |
| Energy | 1527 kj |
| Protein | 11.8 g |
| Total lipid (fat) | 0.70 g |
| Ash | 0.60 g |
| Carbohydrate, by difference | 77.3 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 286 mg |
| Iron, Fe | 30.9 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 24.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.73 mg |
| Niacin | 14.3 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 1140 ug |
| Folic acid | 1121 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1925 ug |
| Choline, total | 3.6 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 | 14.0 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 D3 (cholecalciferol) | 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 | 0.08 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 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:3 | 0.02 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 |
| Fatty acids, total trans | 0.00 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 oatmeal?
No. Malt-O-Meal is made from toasted wheat farina, while oatmeal is made from oats. They have different textures, flavors, and nutritional profiles.
How do I prevent lumps when cooking?
Whisk the dry cereal into boiling water or milk gradually, stirring constantly. Alternatively, mix the dry cereal with a small amount of cold liquid first to form a smooth paste before adding it to the boiling liquid.
Is it gluten-free?
No, Malt-O-Meal Original 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 3.65 kcal/g · 13% calories from protein · 2.1 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.