Cereals, whole wheat hot natural cereal, cooked with water, with salt
FDC 171677cup (242 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -12 vs Breakfast cereals medianWhole wheat hot cereal cooked with water and salt scores 49 of 100, Fair band, ranking 23 of 30 in Breakfast cereals, below the category median of 61. There are no standout nutrients flagged for this cooked cereal; its score rests mainly on being a plain, unenriched whole grain diluted by cooking water, with just 62 calories per 100 grams once prepared.
This is a stovetop porridge, the kind eaten hot with milk, fruit, or a sweetener stirred in rather than on its own, and a cup (242 grams) makes a filling breakfast base. Because it's cooked with salt, sodium comes in at 233 milligrams per 100 grams; oats cooked with water and salt is a similar, higher-scoring option in the same category for those comparing choices.
See how this score is calculated, build a plate around cereals, 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 | 62 kcal | 3% |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 233 mg | 10% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 0.08 g | |
| Protein | 2 g | 4% |
| Potassium | 71 mg | 2% |
| Calcium | 7 mg | 1% |
| Iron | 0.62 mg | 3% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | 8% |
| Total fat | 0.97 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 564 mg | 25% |
| Carbohydrate | 33 g | 12% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | 0.19 g | |
| Protein | 4.8 g | 10% |
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 53 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.58 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171677Original 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 ready-to-eat, Post, Waffle CrispDensity 52 vs 49Millet, puffedDensity 52 vs 49Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with saltDensity 57 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
This is a hot wheat porridge similar to Wheatena or cream of wheat, made from cracked or ground whole wheat simmered in water with a pinch of salt until it thickens into a smooth, spoonable breakfast cereal. Served warm in a bowl, it is typically finished with milk, a pat of butter, brown sugar, cinnamon or fresh fruit, and its mild, wheaty flavor takes well to both sweet and savory toppings. Leftover cooked cereal can also be chilled, sliced and pan-fried the next day for a firmer, griddled version.
Cooked with water, this cereal is naturally light at only 62 calories per 100 g, or about 150 calories for a full 242 g cup serving, since most of its weight is absorbed cooking water. It carries 2 g protein and 1.6 g fiber per 100 g, modest numbers reflecting the dilution from cooking, while the 233 mg sodium per 100 g comes from the added salt in preparation. As a low-calorie, low-sugar hot cereal at just 0.08 g sugar per 100 g, it is a plain base best built up with fruit, nuts or a dairy topping for a more substantial breakfast.
Frequently asked questions about cereals
How many calories are in whole wheat hot cereal cooked with water?
About 62 calories per 100 g, or roughly 150 calories in a full 242 g cup.
How is whole wheat hot cereal typically served?
Warm in a bowl with milk, butter, brown sugar or fruit stirred in, similar to oatmeal or Wheatena.
Does this cereal have added salt?
Yes, this version is cooked with salt, which accounts for its 233 mg sodium per 100 g.