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Cream of Wheat

Cream of Wheat

EverydayEnrichedDry

Cream of Wheat is an enriched wheat-based hot cereal made from finely ground wheat semolina, processed into a smooth porridge when cooked with water or milk. This refined grain product is fortified with iron and B vitamins, offering a quick-cooking breakfast option with a notably smooth texture that contrasts with heartier whole-grain cereals. While lower in fiber than unprocessed grains, its rapid preparation and mild flavor make it a versatile base for both sweet and savory toppings.

Macro Impact

A 0.33 cup serving contains 155 calories, 5g protein, 33g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 155 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size0.33 cup (40 g)
Amount per serving
Calories155
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium400mg
17%
Total Carbohydrate33g
12%
Dietary Fiber2g
6%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium276mg
21%
Iron12mg
69%
Potassium53mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
33 / 275 g
12%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
32 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
19%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
19%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
1%
Cobalamin, B12
0 / 2 mcg
0%
Folate
53 / 400 mcg
13%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
276 / 1k mg
28%
Copper
0 / 1 mg
14%
Iron
12 / 13 mg
95%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
0%
Phosphorous
50 / 700 mg
7%
Potassium
53 / 3k mg
2%
Selenium
9 / 55 mcg
16%
Sodium
400 / 2.3k mg
17%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt. USDA Standard Reference, Legacy. Food ID 173915.
  2. 2.Cereal, hot, cream of wheat, regular, prepared. Canadian Nutrient File. Food ID 1398.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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