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 medianThis whole wheat hot cereal scores 64 of 100, a Good rating, ranking 10th of 30 breakfast cereals and sitting above the category median of 61. It's built almost entirely from the whole grain, with an excellent 34% DV of fiber, 29% DV of magnesium, and 22% DV of protein per 100 g, plus a good 19% DV of iron.
It's cooked on the stovetop into a porridge, similar to farina but with the bran and germ intact, with a dry cup weighing 94 g before water is added. No limit is flagged for this entry, and at just 0.42 g of sugar per 100 g, it leaves plenty of room for fruit or a modest sweetener at the table.
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 | 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 64Original analysis by NutriVerdict
In the kitchen and how to use it
This whole wheat hot cereal is cooked the same way as oatmeal or cream of wheat: simmered in water or milk on the stovetop, or microwaved, until it thickens into a smooth, warm porridge. Because it is made from whole wheat rather than refined wheat, it has a slightly coarser texture and a nuttier flavor than cream of wheat, and it is typically topped with milk, fruit, brown sugar, or a pat of butter the same way any hot cereal would be finished. It works as a plain, unsweetened base for breakfast, letting the cook control how much sugar or fruit goes on top rather than relying on a flavor packet.
Stored dry in a sealed box or container in the pantry, this cereal keeps for months before cooking. A cup (94 grams) comes to about 321 calories, and per 100 grams it delivers 34% of the Daily Value for fiber, 29% for magnesium, 22% for protein, and 19% for iron, a solid nutrient profile for a plain hot cereal. With only 2 milligrams of sodium and 0.42 grams of sugar per 100 grams, it is a low-sodium, low-sugar breakfast base, with 9.5 grams of fiber per 100 grams making it a filling way to start the day before any toppings are added.
Frequently asked questions about cereals
How many calories are in whole wheat hot cereal?
It has 342 calories per 100 grams, or about 321 calories in a 94-gram cup, dry.
Is whole wheat hot cereal a good source of fiber?
Yes, a 100-gram serving provides 34% of the Daily Value for fiber, with 9.5 grams of fiber in that amount.
How do you cook whole wheat hot cereal?
Simmer it in water or milk on the stovetop, or microwave it, the same way as oatmeal, until it thickens into a porridge.