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 medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, whole wheat hot natural cereal, cooked with water, with salt is middling for nutrient density at 49 of 100. Within breakfast cereals it ranks 23 of 30. It carries no standout micronutrients at the levels we track. Most of its 62 calories per 100 grams come from carbohydrate.
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 49