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Whole Wheat Cereal, Cooked

Whole Wheat Cereal, Cooked

EverydayCooked

Whole wheat cereal is a cooked whole grain preparation made by boiling cracked or rolled wheat kernels in water or milk until softened. This minimally processed cereal retains the bran and germ, providing significantly more fiber and nutrients than refined wheat products. The cooked grains develop a chewy, porridge-like texture with a mild nutty flavor, serving as a versatile base for both sweet and savory toppings while offering sustained energy from complex carbohydrates.

Macro Impact

A 1 cup serving contains 149 calories, 5g protein, 33g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 149 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories149
% Daily Value*
Total Fat1.0g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium559mg
24%
Total Carbohydrate33g
12%
Dietary Fiber4g
14%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron1mg
8%
Potassium170mg
4%

* 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
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
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
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
34 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
22%
Iron
2 / 13 mg
11%
Magnesium
53 / 370 mg
14%
Manganese
1 / 2 mg
68%
Phosphorous
166 / 700 mg
24%
Potassium
170 / 3k mg
6%
Selenium
31 / 55 mcg
56%
Sodium
559 / 2.3k mg
24%
Zinc
1 / 10 mg
12%
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
201 g
Caffeine
0 mg
Choline
10 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, whole wheat hot natural cereal, cooked with water, without salt. USDA Standard Reference, Legacy. Food ID 171668.
  2. 2.Cereals, whole wheat hot natural cereal, cooked with water, with salt. USDA Standard Reference, Legacy. Food ID 171677.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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