Cream of wheat, regular or quick, made with water, fat added
Common food
Photo: Wikipedia
Cream of wheat is a smooth, comforting hot cereal made from finely ground durum wheat semolina, cooked with water to a velvety, porridge-like consistency. It has a mild, slightly nutty flavor that acts as a blank canvas for sweet or savory toppings. Nutritionally, it's a low-fat, low-sugar source of quick energy, primarily from carbohydrates.
Calorie split: 9% protein · 65% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love its incredibly smooth, creamy texture and mild flavor that perfectly absorbs the taste of added butter, sugar, fruit, or spices. It's a nostalgic, comforting breakfast that's quick to prepare and feels like a warm hug in a bowl.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking sustained energy. To counteract this, always pair it with protein (like nuts or a dollop of yogurt) and healthy fat (like nut butter or seeds) to slow digestion and stabilize blood sugar. Using less added sugar and more whole-food toppings also helps.
Key benefits
- Provides quick-digesting energy from complex carbs
- Low in fat and naturally cholesterol-free
- Fortified versions are a good source of iron and B vitamins
- Easy to digest and gentle on the stomach
- Versatile base for both sweet and savory meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The brand name 'Cream of Wheat' is a trademark, but the product is essentially a finer, more processed version of farina, and its invention in 1893 was a byproduct of a flour-milling accident in North Dakota.
Full nutrition (USDA data · scales with serving)
| Water | 86.0 g |
| Energy | 65.0 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 10.4 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.04 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 16.0 mg |
| Sodium, Na | 83.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.51 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 12.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 3.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.72 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.45 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.04 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 | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry — USDA does not publish this profile for Cream of wheat.
| Tryptophan | 0.11 g |
| Threonine | 0.22 g |
| Isoleucine | 0.42 g |
| Leucine | 0.85 g |
| Lysine | 0.29 g |
| Methionine | 0.18 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.17 g |
| Valine | 0.52 g |
| Arginine | 0.46 g |
| Histidine | 0.25 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.46 g |
| Proline | 1.8 g |
| Serine | 0.60 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between Cream of Wheat and oatmeal?
Cream of wheat is made from ground wheat (semolina), resulting in a smooth, fine texture. Oatmeal is made from rolled or steel-cut oats, giving it a chewier, heartier texture and more fiber.
Is Cream of Wheat gluten-free?
No, it is made from wheat and contains gluten, making it unsuitable for people with celiac disease or gluten sensitivity.
How can I make it less bland?
Cook it with milk instead of water for richness, and top it with a variety of flavors like fresh berries, sliced bananas, a swirl of nut butter, chopped nuts, seeds, or a sprinkle of warm spices like nutmeg or cardamom.
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 0.65 kcal/g · 9% calories from protein · 0.5 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: 5.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.