Cream of wheat, regular or quick, made with water, no added fat
Common food
Cream of wheat is a warm, smooth porridge made from finely ground wheat kernels, offering a mild, slightly nutty flavor and a velvety, comforting texture. With only 51 kcal per 100g, it's an exceptionally light yet filling base, primarily composed of simple carbohydrates for quick energy. Its neutral taste makes it a perfect blank canvas for both sweet and savory toppings.
Calorie split: 12% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, creamy simplicity and the way it acts as a warm, customizable breakfast canvas—ready for berries, nuts, or a drizzle of honey. It's a nostalgic staple for many, evoking cozy mornings and gentle, nourishing meals.
⚠️ Watch-outs & how to enjoy it better
As a refined grain product with a high glycemic index, it can cause rapid blood-sugar spikes, making it less ideal for sustained energy. To counteract this, always pair it with protein (like nuts or a dollop of yogurt) and healthy fats (like seeds or nut butter) to slow digestion and add nutritional depth.
Key benefits
- Low in fat and calories, suitable for light meals
- Provides quick, easily digestible energy from carbohydrates
- Mild flavor is gentle on the digestive system
- Versatile base for both sweet and savory preparations
- Typically low in sodium when made without added salt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The brand name 'Cream of Wheat' is a trademark, but the generic product is known as farina, which comes from the Latin word for 'fine flour'.
Full nutrition (USDA data · scales with serving)
| Water | 87.4 g |
| Energy | 51.0 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 0.21 g |
| Carbohydrate, by difference | 10.6 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.03 g |
| Calcium, Ca | 87.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 16.0 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 12.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 3.2 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 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 | 0.03 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 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.10 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, 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
Is Cream of wheat gluten-free?
No, it is made from wheat and therefore contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity.
How does it differ from oatmeal?
Cream of wheat is made from ground wheat (farina), while oatmeal is made from rolled or steel-cut oats. It has a smoother, finer texture and a milder flavor compared to the chewier, nuttier oats.
Can I make it ahead of time?
Yes, cooked cream of wheat can be refrigerated for a few days. Reheat with a splash of water or milk to restore its creamy consistency, though it may thicken upon standing.
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 0.51 kcal/g · 11% 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: 4.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.