Cream of Wheat nutrition, glycemic index, net carbs, calories & more
Carbs in Cream of Wheat
Cream of Wheat is a famous American breakfast cereal company. A 100g instant Cream of Wheat, prepared with water, is ~85% water and ~13% carbs.
One hundred grams of Cream of Wheat contains 13.1g of carbs, covering 4% of the daily carb need (in the case of a 2000-calorie diet).
Macronutrients chart
Carbs Per Serving Size
The average serving size of Cream of Wheat (instant, prepared with water) is one cup, equal to 241g.
One serving of Cream of Wheat contains 31.6g of carbs, covering approximately 10% of the daily carb need.
Different Types
Cream of Wheat products vary in their cooking times.
The carbs below are presented for 100g of Cream of Wheat products using the USDA’s data source (1, 2, 3).
| Carbs per 100g | |
| Cream of Wheat (regular, 10min cooking) | 10.5g |
| Cream of Wheat (1min cooking) | 11.2g |
| Cream of Wheat (2 ½min cooking) | 11.7g |
| Cream of Wheat (instant) | 13.1g |
Carbohydrate Type Breakdown
One hundred grams of Cream of Wheat contains 13.1g of carbs, 0.6g of which is dietary fiber.
Consequently, one cup of Cream of Wheat contains 31.6g of carbs and 1.45g of dietary fiber.
Carbohydrate type breakdown
Net Carbs
Cream of Wheat contains an insignificant amount of sucrose, a simple sugar.
Most Cream of Wheat carbs are oligosaccharides or polysaccharides; however, neither the company nor the USDA provides information about the carbohydrate type.
Dietary Fiber
Dietary fiber content slightly varies between different Cream of Wheat types. Instant, regular, one, and 2 ½ cooking time cereals contain 0.6g, 0.4g, 0.7g, and 0.5g of dietary fiber, respectively.
Fiber content ratio for Cream of Wheat
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173011/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173008/nutrients
Important nutritional characteristics for Cream of Wheat
|
Glycemic index ⓘ
Source:
The GI for instant Cream of Wheat is 75.
Check out our Glycemic index chart page for the full list.
|
67 (medium) |
| Glycemic load | 20 (medium) |
| Calories ⓘ Calories for selected serving | 62 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (241 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 0.2 (acidic) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 7 mg |
Cream of Wheat calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 62 | |
| Calories in 1 cup | 149 | 241 g |
| Calories in 1 tbsp | 9 | 15 g |
| Calories in 0.75 cup | 112 | 181 g |
Cream of Wheat Glycemic index (GI)
Cream of Wheat Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
All nutrients for Cream of Wheat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 62kcal | 3% | 83% |
1.3 times more than Orange
|
| Protein | 1.8g | 4% | 79% |
1.5 times less than Broccoli
|
| Fats | 0.24g | 0% | 86% |
138.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 12g | N/A | 41% |
4.3 times less than Chocolate
|
| Carbs | 13g | 4% | 44% |
2.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Magnesium | 6mg | 1% | 90% |
23.3 times less than Almond
|
| Calcium | 64mg | 6% | 29% |
2 times less than Milk
|
| Potassium | 20mg | 1% | 95% |
7.4 times less than Cucumber
|
| Iron | 5mg | 62% | 11% |
1.9 times more than Beef broiled
|
| Sugar | 0.07g | N/A | 75% |
128.1 times less than Coca-Cola
|
| Fiber | 0.6g | 2% | 55% |
4 times less than Orange
|
| Copper | 0.04mg | 5% | 83% |
3.3 times less than Shiitake
|
| Zinc | 0.17mg | 2% | 87% |
37.1 times less than Beef broiled
|
| Phosphorus | 18mg | 3% | 89% |
10.1 times less than Chicken meat
|
| Sodium | 102mg | 4% | 48% |
4.8 times less than White Bread
|
| Vitamin A | 773IU | 15% | 21% |
21.6 times less than Carrot
|
| Vitamin A RAE | 232µg | 26% | 25% | |
| Vitamin E | 0.02mg | 0% | 93% |
73 times less than Kiwifruit
|
| Manganese | 0mg | 0% | 100% | |
| Selenium | 3.5µg | 6% | 71% | |
| Vitamin B1 | 0.23mg | 19% | 32% |
1.1 times less than Pea raw
|
| Vitamin B2 | 0.21mg | 16% | 43% |
1.6 times more than Avocado
|
| Vitamin B3 | 3.1mg | 19% | 50% |
3.1 times less than Turkey meat
|
| Vitamin B5 | 0.08mg | 2% | 91% |
13.8 times less than Sunflower seed
|
| Vitamin B6 | 0.31mg | 24% | 39% |
2.6 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 62µg | 16% | 31% |
Equal to Brussels sprout
|
| Saturated Fat | 0.04g | 0% | 87% |
155.1 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 86% |
296.9 times less than Avocado
|
| Polyunsaturated fat | 0.13g | N/A | 83% |
352 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.06mg | 0% | 93% |
12.4 times less than Beef broiled
|
| Isoleucine | 0.08mg | 0% | 92% |
11.4 times less than Salmon raw
|
| Leucine | 0.14mg | 0% | 91% |
17.5 times less than Tuna Bluefin
|
| Lysine | 0.05mg | 0% | 95% |
9.6 times less than Tofu
|
| Methionine | 0.03mg | 0% | 91% |
2.8 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 91% |
6.7 times less than Egg
|
| Valine | 0.09mg | 0% | 92% |
22.8 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
17.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
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NUTRITION FACTS LABEL
Serving Size ______________
Health checks
Cream of Wheat nutrition infographic
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.