1 serving (705 grams) contains 345 calories, 12.6 grams of protein, 3.3 grams of fat, and 77.5 grams of carbohydrates.
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Nutrition Information
Calories |
345.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2375.8 mg | 103% | |
| Total Carbohydrates | 77.5 g | 28% | |
| Dietary Fiber | 12.7 g | 45% | |
| Sugars | 0.6 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 77.5 mg | 5% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 507.6 mg | 10% | |
* 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 Wheat cereal
Wheat cereal, derived from finely processed or whole wheat grains, is a staple food enjoyed worldwide, particularly in Western and Mediterranean cuisines. Often consumed as a breakfast food, it can be served hot or cold and is a rich source of energy. Nutritionally, wheat cereal is abundant in complex carbohydrates, dietary fiber, and plant-based protein. It is also an excellent source of essential B vitamins like niacin, thiamine, and folate, as well as minerals such as iron, magnesium, and zinc. Whole-grain varieties contain the wheat germ and bran, making them particularly rich in nutrients and antioxidants. Low in fat and cholesterol-free, wheat cereal makes for a wholesome start to the day while offering a slow and steady release of energy.
Health Benefits
- Rich in dietary fiber, which supports digestive health and helps maintain bowel regularity.
- High in B vitamins (e.g., thiamine and niacin), which are essential for energy metabolism and maintaining healthy skin and nerves.
- Provides iron, a mineral critical for oxygen transport in the blood and prevention of anemia.
- Contains magnesium, which supports muscle and nerve function as well as heart health.
- Low in saturated fat and cholesterol-free, helping to support cardiovascular health.
Dietary Considerations
Selection and Storage
Store wheat cereal in an airtight container in a cool, dry place to prevent moisture and spoilage. Refrigerate or freeze for extended freshness if it contains the wheat germ.
Common Questions About Wheat cereal Nutrition
Is wheat cereal high in protein?
Wheat cereal contains a moderate amount of protein, typically around 3–5 grams per 1-cup serving, depending on the brand and variety. While it is not a high-protein food, you can increase protein content by pairing it with milk, plant-based milk, or adding nuts and seeds.
Can I eat wheat cereal on a keto diet?
Wheat cereal is not suitable for a keto diet as it is relatively high in carbohydrates. A typical serving has 20–30 grams of carbs, which can quickly exceed the daily keto carb limit of 20–50 grams. Keto dieters should consider alternative low-carb cereal options made from seeds or nuts.
Is wheat cereal healthy and are there any concerns?
Wheat cereal can be a healthy breakfast option as it is often rich in fiber, B vitamins, and iron. However, some brands may have added sugars, which can reduce their health benefits. Additionally, people with gluten intolerance or celiac disease should avoid wheat cereal as it contains gluten.
What is the recommended serving size for wheat cereal?
The recommended serving size for wheat cereal is typically 1 cup (around 30–40 grams), though it can vary by brand. This serving size provides around 120–200 calories, depending on whether it includes added sugars or other ingredients. Pair with milk or fruit for a more balanced meal.
How does wheat cereal compare to oatmeal?
Wheat cereal and oatmeal differ in nutritional content and texture. Wheat cereal often contains more fiber and iron, while oatmeal provides more protein and healthy fats. Oatmeal is also naturally gluten-free (if uncontaminated) and may be a better option for those with gluten sensitivities.
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 - Wheat cereal DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
