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Cream of Wheat nutrition: calories, carbs, GI, protein, fiber, fats

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cream of Wheat

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)
Calories ⓘ Calories per 100-gram serving 370
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 72.7 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. -1.7 (alkaline)
TOP 3% Iron ⓘHigher in Iron content than 97% of foods
TOP 5% Net carbs ⓘHigher in Net carbs content than 95% of foods
TOP 6% Carbs ⓘHigher in Carbs content than 94% of foods
TOP 6% Calcium ⓘHigher in Calcium content than 94% of foods
TOP 18% Vitamin B1 ⓘHigher in Vitamin B1 content than 82% of foods

Cream of Wheat calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 370
Calories in 1 tbsp 39 10.6 g
Calories in 1 cup 640 173 g

Cream of Wheat Glycemic index (GI)

Source:
The GI for instant Cream of Wheat is 75.
Check out our Glycemic index chart page for the full list.
67

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 182% 1073% 20% 50% 11% 1% 24% 69% 0% 110%
Calcium: 606 mg of 1,000 mg 61%
Iron: 28.6 mg of 8 mg 358%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 115 mg of 700 mg 16%
Potassium: 120 mg of 3,400 mg 4%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 0.88 mg of 11 mg 8%
Copper: 0.206 mg of 1 mg 23%
Manganese: 0 mg of 2 mg 0%
Selenium: 20 µg of 55 µg 36%

Mineral chart - relative view

Iron
28.6 mg
TOP 3%
Calcium
606 mg
TOP 6%
Copper
0.206 mg
TOP 31%
Magnesium
27 mg
TOP 37%
Selenium
20 µg
TOP 46%
Zinc
0.88 mg
TOP 56%
Phosphorus
115 mg
TOP 60%
Potassium
120 mg
TOP 78%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 126% 47% 79% 32% 25% 91% 0% 13% 2%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.11 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.5 mg of 1 mg 42%
Vitamin B2: 0.2 mg of 1 mg 15%
Vitamin B3: 4.2 mg of 16 mg 26%
Vitamin B5: 0.518 mg of 5 mg 10%
Vitamin B6: 0.108 mg of 1 mg 8%
Folate: 121 µg of 400 µg 30%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 23.1 mg of 550 mg 4%
Vitamin K: 0.5 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.5 mg
TOP 18%
Folate
121 µg
TOP 22%
Vitamin B3
4.2 mg
TOP 40%
Vitamin B2
0.2 mg
TOP 46%
Vitamin B5
0.518 mg
TOP 57%
Vitamin B6
0.108 mg
TOP 63%
Choline
23.1 mg
TOP 74%
Vitamin K
0.5 µg
TOP 81%
Vitamin E
0.11 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

11% 2% 75% 11%
Protein:
Daily Value: 21%
10.5 g of 50 g
21%
Fats:
Daily Value: 2%
1.5 g of 65 g
2%
Carbs:
Daily Value: 26%
76.5 g of 300 g
26%
Water:
Daily Value: 1%
10.9 g of 2,000 g
1%
Other:
0.6 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 156% 95% 99% 88% 39% 56% 98% 85% 104%
Tryptophan: 145 mg of 280 mg 52%
Threonine: 330 mg of 1,050 mg 31%
Isoleucine: 461 mg of 1,400 mg 33%
Leucine: 796 mg of 2,730 mg 29%
Lysine: 271 mg of 2,100 mg 13%
Methionine: 196 mg of 1,050 mg 19%
Phenylalanine: 568 mg of 1,750 mg 32%
Valine: 510 mg of 1,820 mg 28%
Histidine: 242 mg of 700 mg 35%

Fat type information

19% 16% 65%
Saturated Fat: 0.238 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.829 g

Carbohydrate type breakdown

100%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Cream of Wheat

5% 95%
Sugar: 0.2 g
Fiber: 3.8 g
Other: 72.5 g

All nutrients for Cream of Wheat per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 370kcal 19% 20% 7.9 times more than OrangeOrange
Protein 10.5g 25% 43% 3.7 times more than BroccoliBroccoli
Fats 1.5g 2% 71% 22.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 72.7g N/A 5% 1.3 times more than ChocolateChocolate
Carbs 76.5g 26% 6% 2.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 28.6mg 358% 3% 11 times more than Beef broiledBeef broiled
Calcium 606mg 61% 6% 4.8 times more than MilkMilk
Potassium 120mg 4% 78% 1.2 times less than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 0.2g N/A 74% 44.9 times less than Coca-ColaCoca-Cola
Fiber 3.8g 15% 22% 1.6 times more than OrangeOrange
Copper 0.21mg 23% 31% 1.5 times more than ShiitakeShiitake
Zinc 0.88mg 8% 56% 7.2 times less than Beef broiledBeef broiled
Phosphorus 115mg 16% 60% 1.6 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.11mg 1% 85% 13.3 times less than KiwifruitKiwifruit
Selenium 20µg 36% 46%
Vitamin B1 0.5mg 42% 18% 1.9 times more than Pea rawPea raw
Vitamin B2 0.2mg 15% 46% 1.5 times more than AvocadoAvocado
Vitamin B3 4.2mg 26% 40% 2.3 times less than Turkey meatTurkey meat
Vitamin B5 0.52mg 10% 57% 2.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 8% 63% 1.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.5µg 0% 81% 203.2 times less than BroccoliBroccoli
Folate 121µg 30% 22% 2 times more than Brussels sproutBrussels sprout
Saturated Fat 0.24g 1% 75% 24.8 times less than Beef broiledBeef broiled
Choline 23.1mg 4% 74%
Monounsaturated Fat 0.21g N/A 78% 47.8 times less than AvocadoAvocado
Polyunsaturated fat 0.83g N/A 50% 56.9 times less than WalnutWalnut
Tryptophan 0.15mg 0% 72% 2.1 times less than Chicken meatChicken meat
Threonine 0.33mg 0% 77% 2.2 times less than Beef broiledBeef broiled
Isoleucine 0.46mg 0% 75% 2 times less than Salmon rawSalmon raw
Leucine 0.8mg 0% 76% 3.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.27mg 0% 82% 1.7 times less than TofuTofu
Methionine 0.2mg 0% 75% 2 times more than QuinoaQuinoa
Phenylalanine 0.57mg 0% 73% 1.2 times less than EggEgg
Valine 0.51mg 0% 76% 4 times less than Soybean rawSoybean raw
Histidine 0.24mg 0% 77% 3.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 370
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
26%
Total Carbohydrate 77g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 0mcg 0%

Calcium 606mg 61%

Iron 29mg 363%

Potassium 120mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.