Cereals, farina, unenriched, dry
FDC 173916tbsp (11 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 41 · -20 vs Breakfast cereals medianUnenriched dry farina scores 41 of 100 on the Nutrient Density Score, a Fair rating that ranks 27th of just 30 entries in the Breakfast Cereals category, well below the group's median of 61. Protein is its one strong point, at an excellent 21% DV per 100 g, though it lacks the fortification that lifts many competing cereals.
Farina is cooked into a smooth hot cereal, typically simmered with water or milk and served with fruit or a drizzle of something sweet, with a 1 tbsp (11 g) dry portion the starting point for a bowl. Because it's unenriched, it scores well below enriched corn grits in the same category, which carry a stronger nutrient profile for a similar cooked texture.
See how this score is calculated, build a plate around cereals, farina, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | 18% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 78 g | 28% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | - | |
| Protein | 11 g | 21% |
| Potassium | 94 mg | 2% |
| Calcium | 14 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | 2% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.33 mg | 0% |
| Carbohydrate | 8.6 g | 3% |
| Dietary fiber | 0.21 g | 1% |
| Sugars | - | |
| Protein | 1.2 g | 2% |
| Potassium | 10 mg | 0% |
| Calcium | 1.5 mg | 0% |
| Iron | 0.17 mg | 1% |
| Magnesium | 1.4 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 173916Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without saltDensity 44 vs 41Cereals, corn grits, white, regular and quick, enriched, cooked with water, without saltDensity 46 vs 41Cereals, corn grits, white, regular and quick, enriched, dryDensity 46 vs 41Original analysis by NutriVerdict
In the kitchen and how to use it
Dry farina is cooked with water or milk into a smooth, creamy hot cereal in the style of cream of wheat, typically topped with fruit, a spoonful of brown sugar, cinnamon, or a scattering of nuts and seeds. Beyond breakfast, the same fine wheat cereal can be used to thicken soups or stews, whisked into a sauce as a binder, or cooked thicker and chilled into a firm porridge that can be sliced and pan-fried until golden, similar to how polenta is treated.
Store the dry cereal in a sealed, airtight container in the pantry away from moisture, where it keeps well for a long stretch since it has almost no fat to go rancid. A tablespoon weighs about 11 grams, so a full bowl of cooked cereal uses only a small scoop of the dry product, even though the dry cereal itself runs dense at 369 calories and 78 grams of carbohydrate per 100 grams before any water or milk is added. It provides 10.6 grams of protein per 100 grams, rich in protein at 21% DV, along with 1.9 grams of fiber, and sodium is negligible at 3 milligrams per 100 grams, making it a plain, mild base that takes on whatever milk, fruit or sweetener is added at the table.
Frequently asked questions about cereals, farina
How many calories are in dry farina cereal?
Dry farina has 369 calories per 100 grams, though a tablespoon serving is only about 11 grams.
Is farina a good source of protein?
Yes, it is rich in protein at 21% DV per 100 grams.
How is farina typically prepared?
It's cooked with water or milk into a smooth hot cereal, similar to cream of wheat, and topped with fruit or sweetener.