Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal is a classic, hot cereal made from toasted wheat, known for its distinctive, subtly sweet, malty flavor and a smooth, porridge-like texture when cooked. It's a comforting, warm breakfast staple that's light yet satisfying, often enjoyed as a simple, nourishing start to the day. Nutritionally, it's a low-fat, moderate-carb option that provides a quick source of energy.
Calorie split: 14% protein · 84% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love Malt-O-Meal for its distinctive, mildly sweet, toasted wheat flavor and smooth, comforting texture that warms you up on a chilly morning. It's a nostalgic, versatile breakfast that can be enjoyed plain or dressed up with fruits, nuts, or a drizzle of honey.
⚠️ Watch-outs & how to enjoy it better
The plain, prepared version is relatively low in protein and fiber, which may not keep you full for long, and its simple carbohydrates can lead to a blood-sugar spike if eaten alone. To counteract this, pair it with a source of protein (like milk, yogurt, or nuts) or healthy fat (like seeds or nut butter) to slow digestion and provide more sustained energy.
Key benefits
- Low in fat and calories, making it a light breakfast option.
- Provides a quick source of energy from its carbohydrate content.
- Contains a small amount of dietary fiber for digestive support.
- Simple and quick to prepare with just water or milk.
- A classic, comforting hot cereal with a unique malty flavor.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal was first introduced in 1919 by the Campbell Cereal Company and was originally marketed as a health food, with its name highlighting the malting process of the wheat.
Full nutrition (USDA data · scales with serving)
| Water | 88.3 g |
| Energy | 48.0 kcal |
| Energy | 199 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.09 g |
| Ash | 0.26 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.13 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 22.0 mg |
| Potassium, K | 14.0 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.07 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.15 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.01 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 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| Fatty acids, total polyunsaturated | 0.02 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 cream of wheat?
No, while both are hot cereals, Malt-O-Meal is made from toasted wheat and has a distinct malty flavor, whereas Cream of Wheat is made from farina (milled wheat) and has a milder, more neutral taste.
Can I make Malt-O-Meal with milk instead of water?
Yes, you can use milk for a richer, creamier texture and added protein and calcium, though it will increase the calorie and fat content.
Is Malt-O-Meal gluten-free?
No, Malt-O-Meal is made from wheat and contains gluten, so 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 0.48 kcal/g · 14% calories from protein · 0.3 g fiber · 0.1 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.