Cereals, whole wheat hot natural cereal, cooked with water, with salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a warm, hearty porridge made from whole wheat groats or cracked wheat, cooked simply with water and a pinch of salt. It has a pleasantly chewy, nutty texture and a mild, earthy flavor that serves as a blank canvas for toppings. Nutritionally, it's a low-calorie, high-fiber base that provides sustained energy without a heavy glycemic load.
Calorie split: 12% protein · 83% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, warm texture and its incredible versatility as a base for both sweet and savory toppings. It's a staple in many cultures, valued for its ability to start the day with a nourishing, unpretentious meal that feels both wholesome and satisfying.
⚠️ Watch-outs & how to enjoy it better
The plain, earthy flavor can be bland to some, and its high fiber content may cause digestive discomfort if not introduced gradually. To counteract this, start with small portions and ensure adequate water intake. For those watching sodium, use minimal salt or substitute with herbs and spices for flavor.
Key benefits
- High in dietary fiber for digestive health and satiety
- Provides complex carbohydrates for steady energy release
- Low in fat and sugar, making it a light yet filling meal
- Contains essential minerals like iron and magnesium from the whole grain
- A simple, minimally processed whole food option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Whole wheat hot cereal, often called 'bulgur' or 'freekeh' in different forms, has been a dietary staple in the Fertile Crescent for over 4,000 years, making it one of the oldest cultivated grains in human history.
Full nutrition (USDA data · scales with serving)
| Water | 83.6 g |
| Energy | 62.0 kcal |
| Energy | 259 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.40 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 13.7 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 0.08 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 69.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 233 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.58 mg |
| Selenium, Se | 12.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.89 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 4.2 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 | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 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 | 0.00 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:3 | 0.01 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 |
| 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, it is made from whole wheat, not oats. While both are hot cereals, wheat has a chewier texture and a nuttier flavor compared to the creamier consistency of oats.
Can I eat this if I'm gluten intolerant?
No, wheat contains gluten and is not suitable for people with celiac disease or gluten sensitivity. Consider gluten-free alternatives like quinoa or rice porridge.
How can I add more protein to this meal?
You can stir in a spoonful of nut butter, top with Greek yogurt, add a handful of nuts, or mix in a scoop of protein powder to boost the protein content.
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 0.62 kcal/g · 13% calories from protein · 1.6 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: 3.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.