1 serving (240 grams) contains 156 calories, 3.5 grams of protein, 4.3 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
156 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.3 g | 5% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 7.2 mg | 2% | |
| Sodium | 199.2 mg | 8% | |
| Total Carbohydrates | 25.0 g | 9% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 0.1 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 206.4 mg | 15% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 38.4 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cream of wheat
Cream of Wheat is a type of farina made from finely ground semolina wheat, originating in the United States in the late 19th century. It is traditionally served as a hot breakfast cereal and can be flavored with spices, fruits, or milk to enhance its taste. Cream of Wheat is regarded as a low-fat, high-carbohydrate food that provides energy, with approximately 125 calories per cooked cup (without added sugar or milk). It is fortified with essential nutrients like iron and B vitamins, including folate and niacin, which contribute to overall health. Cream of Wheat contains minimal protein and almost no fiber, making it an easily digestible food option but less ideal as a standalone meal for sustained energy and fullness.
Health Benefits
- Rich in iron, which supports the production of hemoglobin and helps prevent anemia.
- Fortified with B vitamins like niacin and folate, crucial for energy production and brain health.
- Low in fat and cholesterol-free, making it heart-friendly when consumed in moderation.
Dietary Considerations
Selection and Storage
Store Cream of Wheat in an airtight container in a cool, dry place to prevent spoilage or contamination.
Common Questions About Cream of wheat Nutrition
Is Cream of Wheat high in protein?
Cream of Wheat is not particularly high in protein, as a cooked serving typically contains around 3-4 grams of protein per cup. While it can contribute to your daily protein needs, it is not a primary source and is best paired with protein-rich foods like nuts, milk, or yogurt.
Can I eat Cream of Wheat on a keto diet?
Cream of Wheat is not suitable for a keto diet because it is high in carbohydrates. A single serving (about 1 cup cooked) contains approximately 23 grams of net carbs, which can quickly exceed daily carb limits for keto, making it incompatible with this diet.
What are the health benefits or concerns of eating Cream of Wheat?
Cream of Wheat is a good source of iron, providing up to 45% of the daily recommended intake per serving, which can be beneficial for individuals with iron-deficiency anemia. However, it has a high glycemic index, meaning it may cause blood sugar spikes, particularly for those with diabetes or insulin resistance.
What is the recommended serving size for Cream of Wheat?
The typical serving size for Cream of Wheat is about 1 cup cooked (approx. 241 grams). This serving provides around 130 calories, which can be part of a balanced breakfast when combined with protein and healthy fats to help sustain energy levels.
How does Cream of Wheat compare to oatmeal in terms of nutrition and preparation?
Cream of Wheat is smoother in texture and lower in fiber compared to oatmeal, with about 1 gram per serving versus oatmeal's 4 grams. Oatmeal is a better choice for sustained energy and digestive health, while Cream of Wheat is quicker to prepare and may be preferred for its milder taste.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cream of wheat DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Iron: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH), Office of Dietary SupplementsDiscusses the role of iron, a key nutrient in fortified foods like Cream of Wheat, and its health benefits.
- Breakfast Cereals and Their Impact on Nutrient Intakes and HealthAmerican Journal of Clinical NutritionExplores how fortified cereals, including options like Cream of Wheat, contribute to nutrient intake and overall health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
