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 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, without salt is a strongly nutrient-dense choice at 63 of 100. Within breakfast cereals it ranks 12 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 | 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 63