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Breakfast cereal · Nutrition facts

Cereals, Cream of Wheat, Instant

366 calories and 10.6 g of protein per 100 g. Reported fiber: 3.3 g.

USDA SR LegacyPublished Apr 2019

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Cereals, CREAM OF WHEAT, instant, dry

Source category
Breakfast Cereals
Nutrition basis
Per 100 g
Source record
USDA FDC 171660
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 80% of 634 other complete breakfast cereal profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
651calories
in 178 g
NutrientAmountDaily value
Protein18.9 g—
Carbohydrate134.4 g49%
Fat2.5 g3%
Fiber5.9 g21%
Total sugars0.7 g—
Sodium1,016 mg44%
Saturated fat0.4 g2%
Potassium205 mg4%
Calcium635 mg49%
Iron50.91 mg283%
Magnesium61 mg14%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 12%Carbs 85%Fat 4%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 5.8 g protein in 54.6 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
Fiber, total dietaryPer 100 g3.3 g2.5 g4 g2

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 89 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water10.4 g1051
Energy366 kcal1008
Energy1,531 kj1062
Protein10.6 g1003
Total lipid (fat)1.4 g1004
Ash2.1 g1007
Carbohydrate, by difference75.5 g1005
Fiber, total dietary3.3 g1079
Sugars, Total0.4 g2000
Sucrose0.4 g1010
Calcium, Ca357 mg1087
Iron, Fe28.6 mg1089
Magnesium, Mg34 mg1090
Phosphorus, P103 mg1091
Potassium, K115 mg1092
Sodium, Na571 mg1093
Zinc, Zn0.98 mg1095
Copper, Cu0.216 mg1098
Selenium, Se20 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin1.339 mg1165
Riboflavin1.214 mg1166
Niacin17.857 mg1167
Pantothenic acid0.474 mg1170
Vitamin B-61.786 mg1175
Folate, total357 µg1177
Folic acid323 µg1186
Folate, food34 µg1187
Folate, DFE583 µg1190
Choline, total23.1 mg1180
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE1,341 µg1106
Retinol1,341 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU4,464 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin16 µg1123
Vitamin E (alpha-tocopherol)0.11 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)0.5 µg1185
Fatty acids, total saturated0.222 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00.001 g1264
SFA 16:00.208 g1265
SFA 18:00.014 g1266
Fatty acids, total monounsaturated0.192 g1292
MUFA 16:10.004 g1275
MUFA 18:10.188 g1268
MUFA 20:10 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.774 g1293
PUFA 18:20.692 g1269
PUFA 18:30.082 g1270
PUFA 18:40 g1276
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Cholesterol0 mg1253
Tryptophan0.145 g1210
Threonine0.332 g1211
Isoleucine0.46 g1212
Leucine0.8 g1213
Lysine0.272 g1214
Methionine0.196 g1215
Cystine0.238 g1216
Phenylalanine0.571 g1217
Tyrosine0.335 g1218
Valine0.513 g1219
Arginine0.457 g1220
Histidine0.242 g1221
Alanine0.369 g1222
Aspartic acid0.498 g1223
Glutamic acid3.928 g1224
Glycine0.408 g1225
Proline1.289 g1226
Serine0.596 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

Cereals, Cream of Wheat, 2 1/2 Minute Cook Time, Cooked with Water, Stove-Top, without SaltUSDA SR Legacy · Apr 2019Cereals, Cream of Wheat, 2 1/2 Minute Cook TimeUSDA SR Legacy · Apr 2019Cereals, Cream of Wheat, Instant, without SaltUSDA SR Legacy · Apr 2019Cereals, Cream of Wheat, Regular (10 Minute)USDA SR Legacy · Apr 2019

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