Cereals, whole wheat hot natural cereal, dry
FDC 171667cup (94 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · +3 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, dry is a strongly nutrient-dense choice at 64 of 100. Within breakfast cereals it ranks 10 of 30. Per 100 grams it is an excellent source of dietary fiber (34% DV), an excellent source of magnesium (29% DV), an excellent source of protein (22% DV). Most of its 342 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 | 342 kcal | 17% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 9.5 g | 34% |
| Sugars | 0.42 g | |
| Protein | 11 g | 22% |
| Potassium | 389 mg | 8% |
| Calcium | 40 mg | 3% |
| Iron | 3.4 mg | 19% |
| Magnesium | 122 mg | 29% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.3 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | 16% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.9 mg | 0% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | 8.9 g | 32% |
| Sugars | 0.39 g | |
| Protein | 11 g | 21% |
| Potassium | 366 mg | 8% |
| Calcium | 38 mg | 3% |
| Iron | 3.2 mg | 18% |
| Magnesium | 115 mg | 27% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 171667Original 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, oats, instant, fortified, maple and brown sugar, dryDensity 65 vs 64Cereals ready-to-eat, rice, puffed, fortifiedDensity 74 vs 64Cereals ready-to-eat, chocolate-flavored frosted puffed cornDensity 76 vs 64