Calories in Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
Generic food Dried or dry Breakfast Cereals
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 370 kcal per 100 g. A 3 tbsp, 1 NLEA serving (33 g) provides about 122 kcal.
Roughly 85% of its calories come from carbohydrates, with 12% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 159% of the Daily Value for iron, 47% of the Daily Value for calcium and 46% of the Daily Value for Folate (B9).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 370 kcal | |
| Total fat ? | 1.5 g | 2% |
| Saturated fat C | 0.24 g | 1% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 7 mg | 0.3% |
| Total carbohydrates C | 76.5 g | 28% |
| Dietary fiber ? | 3.8 g | 14% |
| Total sugars C | 0.2 g | |
| Protein ? | 10.5 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 0.5 µg | 0.4% |
| Thiamin (B1) ? | 0.5 mg | 42% |
| Riboflavin (B2) ? | 0.2 mg | 15% |
| Niacin (B3) ? | 4.2 mg | 26% |
| Pantothenic acid (B5) ? | 0.52 mg | 10% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 182 µg | 46% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline M | 23.1 mg | 4% |
| Calcium L | 606 mg | 47% |
| Iron ? | 28.6 mg | 159% |
| Magnesium ? | 27 mg | 6% |
| Phosphorus ? | 115 mg | 9% |
| Potassium ? | 120 mg | 3% |
| Zinc ? | 0.88 mg | 8% |
| Copper ? | 0.21 mg | 23% |
| Selenium ? | 20 µg | 36% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 85%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.5 gabove the median for breakfast cereals (median 8.5 g)
- Fiber3.8 gbelow the median for breakfast cereals (median 5 g)
- Sugars0.2 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat1.5 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.24 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium7 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water10.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.21 g |
|---|---|
| Polyunsaturated fat C | 0.83 g |
Sugars and starch (1)
| Sucrose ? | 0.2 g |
|---|
Amino acids (18)
| Tryptophan ? | 0.15 g |
|---|---|
| Threonine ? | 0.33 g |
| Isoleucine ? | 0.46 g |
| Leucine ? | 0.8 g |
| Lysine ? | 0.27 g |
| Methionine ? | 0.2 g |
| Cystine ? | 0.24 g |
| Phenylalanine ? | 0.57 g |
| Tyrosine ? | 0.33 g |
| Valine ? | 0.51 g |
| Arginine ? | 0.46 g |
| Histidine ? | 0.24 g |
| Alanine ? | 0.37 g |
| Aspartic acid ? | 0.5 g |
| Glutamic acid ? | 3.9 g |
| Glycine ? | 0.41 g |
| Proline ? | 1.3 g |
| Serine ? | 0.59 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.74 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.22 g |
| SFA 18:0 C | 0.014 g |
| MUFA 18:1 C | 0.2 g |
| PUFA 18:3 C | 0.088 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 16 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 10.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 0.6 g |
| Theobromine C | 0 mg |
| Energy ? | 1,548 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid C | 87 µg |
| Folate, food ? | 34 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 14.7 g | 79.6 g | 1.2 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | 383 | 7 g | 87.8 g | 0.9 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereal, plain puffs | 357 | 9.5 g | 77.2 g | 1.7 g |
| Cereals ready-to-eat, rice, puffed, fortified | 402 | 6.3 g | 89.8 g | 0.5 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry cereals?
100 g of dried or dry cereals has 370 kcal. 3 tbsp, 1 NLEA serving (33 g): about 122 kcal. 1 tbsp (10.6 g): about 39 kcal. 1 cup (173 g): about 640 kcal.
Is dried or dry cereals high in protein?
Dried or dry cereals contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 3.5 g in 3 tbsp, 1 NLEA serving (33 g). About 12% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 8.5 g).
How many carbs are in dried or dry cereals?
Dried or dry cereals has 76.5 g of total carbohydrates per 100 g, including 3.8 g of fiber and 0.2 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 1.5 g of fat per 100 g, of which 0.24 g is saturated (1% of the Daily Value).
What vitamins and minerals does dried or dry cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (159% DV), calcium (47% DV), Folate (B9) (46% DV), Thiamin (B1) (42% DV) and selenium (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 370 kcal, while cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 71 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173901. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.