Cereals, whole wheat hot natural cereal, cooked with water, without salt
FDC 171668cup (242 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · +2 vs Breakfast cereals medianCooked without salt, this whole wheat hot cereal scores 63 of 100, a Good band result that ranks 12th of 30 breakfast cereals and sits just above the category's median score of 61. It doesn't carry any standout nutrient percentages once cooked, since the water dilutes it to a modest 62 calories per 100g, with carbohydrate as the clear leading macro.
It's the classic bowl of hot wheat cereal, spooned out plain or topped with fruit and a splash of milk, with a 1-cup, 242g serving as the typical portion. Cooking it without salt keeps sodium at 0mg, and with just 0.08g of sugar and 1.6g of fiber per 100g, it's a mild, unadorned base rather than a nutrient-dense standout on its own.
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 | 0 mg | 0% |
| 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 | 0 mg | 0% |
| 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 171668Original 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, wheat and bran, presweetened with nuts and fruitsDensity 64 vs 63Cereals, whole wheat hot natural cereal, dryDensity 64 vs 63Cereals, oats, instant, fortified, maple and brown sugar, dryDensity 65 vs 63Original analysis by NutriVerdict
In the kitchen and how to use it
Whole wheat hot cereal is the wheat counterpart to oatmeal: cracked or rolled wheat berries simmered in water until they soften into a thick, spoonable porridge. The texture is a bit chewier and nuttier than rolled oats, and the flavor is mild enough to take on whatever is added at the table, whether that is a splash of milk, a spoon of honey, sliced banana, or a dusting of cinnamon. It is usually eaten hot for breakfast straight out of the pot, though leftovers can be chilled and sliced for pan-frying the next day, similar to polenta.
The dry cereal is shelf-stable and best kept in an airtight container away from moisture so it does not clump before cooking. Because this version is prepared with water and no added salt, it lands at 62 calories per 100 grams cooked (a 242-gram cup serving) with essentially no sugar (0.08 grams per 100 grams) and no sodium, which makes it a blank canvas rather than a finished dish. Its value in a meal comes from what gets added on top; on its own it supplies 2 grams of protein and 1.6 grams of fiber per 100 grams, so pairing it with milk, nuts, or fruit rounds it out into a fuller breakfast.
Frequently asked questions about cereals
How many calories are in whole wheat hot cereal cooked with water?
Cooked with water and no salt, it has 62 calories per 100 grams, or about 62 calories per cooked cup.
Does whole wheat hot cereal have added sugar?
No, prepared plain with water it has only 0.08 grams of sugar per 100 grams.
How is whole wheat hot cereal typically eaten?
It is simmered in water into a porridge and served hot with milk, fruit, nuts, or a sweetener stirred in.