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Calories in Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Generic food Dried or dry Breakfast Cereals

Cereals, QUAKER, Whole Wheat Natural Cereal, dry contains 333 kcal per 100 g. A typical serving of 0.5 cup (40 g) provides about 133 kcal.

Roughly 82% of its calories come from carbohydrates, with 13% from protein and 5% from fat (estimated with general energy factors).

That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.

100 g provides 40% of the Daily Value for Thiamin (B1), 37% of the Daily Value for zinc and 35% of the Daily Value for magnesium.

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.

333kcal per 100 g
11.8 gprotein
74.8 gcarbohydrates
2 gfat
133kcal in 0.5 cup (40 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 333 kcal
Total fat I 2 g 3%
Saturated fat I 0.42 g 2%
Trans fat I 0 g
Cholesterol I 0 mg 0%
Sodium I 8 mg 0.3%
Total carbohydrates I 74.8 g 27%
Dietary fiber I 9.9 g 35%
Total sugars I 2 g
Protein I 11.8 g 24%
Vitamin C I 0 mg0%
Vitamin E I 0.94 mg6%
Thiamin (B1) I 0.48 mg40%
Riboflavin (B2) I 0.14 mg11%
Niacin (B3) I 5.1 mg32%
Vitamin B6 I 0.44 mg26%
Folate (B9) C 49 µg12%
Vitamin B12 I 0 µg0%
Calcium I 44 mg3%
Iron I 3.3 mg18%
Magnesium I 147 mg35%
Phosphorus I 406 mg32%
Potassium I 502 mg11%
Zinc I 4.1 mg37%

% 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: 13%Carbohydrates: 82%Fat: 5%333kcal / 100 g
  • Protein 13%
  • Carbohydrates 82%
  • Fat 5%

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

Thiamin (B1)40%Zinc37%Magnesium35%Phosphorus32%Niacin (B3)32%Vitamin B626%Iron18%Folate (B9)12%Riboflavin (B2)11%Potassium11%

Nutritional insights

  • Protein11.8 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber9.9 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars2 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat2 gbelow the median for breakfast cereals (median 3.7 g)
  • Saturated fat0.42 gbelow the median for breakfast cereals (median 0.63 g)
  • Sodium8 mgin the lowest quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
  • Water9.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I0.31 g
Polyunsaturated fat I1.2 g
Other components (6)
Water I9.8 g
Ash I1.6 g
Energy I1,393 kJ
Vitamin A, IU I11 IU
Folic acid Z0 µg
Folate, food I49 µg

Other forms of Cereals

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Cereals, corn grits, white, regular and quick, enriched, dry Dried or dry 370 7.7 g 79.1 g 1.8 g
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt Cooked 71 1.7 g 14.8 g 0.46 g
Cereals, QUAKER, corn grits, instant, plain, dry Dried or dry 343 7.3 g 78.4 g 2.1 g
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Cooked 50 1.4 g 10.5 g 0.21 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Dried or dry 360 11.6 g 73.2 g 1.4 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt Cooked 55 1.8 g 10.9 g 0.34 g
Cereals, CREAM OF WHEAT, instant, dry Dried or dry 366 10.6 g 75.5 g 1.4 g
Cereals, oats, instant, fortified, plain, dry Dried or dry 362 11.9 g 69.5 g 6.9 g
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked 68 2.4 g 11.7 g 1.4 g
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry Dried or dry 366 8.6 g 76.7 g 4.6 g
Cereals, oats, instant, fortified, with cinnamon and spice, dry Dried or dry 369 9.5 g 76.1 g 4.8 g
Cereals, WHEATENA, dry Dried or dry 357 13.1 g 75.6 g 2.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cereal, plain puffs 357 9.5 g 77.2 g 1.7 g
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal 348 11.2 g 81 g 2 g
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 337 11.4 g 79 g 2 g
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 366 16.3 g 76.4 g 2.2 g
Cereals ready-to-eat, RALSTON TASTEEOS 395 10.7 g 76 g 5.4 g
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 351 11.8 g 81.4 g 2.1 g
Cereal, shredded wheat, plain 358 11.9 g 73.8 g 1.7 g
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 372 12.4 g 73.2 g 6.6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 174641. 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.

Frequently asked questions

How many calories are in dried or dry cereals?

100 g of dried or dry cereals has 333 kcal. 0.5 cup (40 g): about 133 kcal.

Is dried or dry cereals high in protein?

Dried or dry cereals contains 11.8 g of protein per 100 g (24% of the 50 g Daily Value), or 4.7 g in 0.5 cup (40 g). About 13% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).

How many carbs are in dried or dry cereals?

Dried or dry cereals has 74.8 g of total carbohydrates per 100 g, including 9.9 g of fiber and 2 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 2 g of fat per 100 g, of which 0.42 g is saturated (2% 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 Thiamin (B1) (40% DV), zinc (37% DV), magnesium (35% DV), phosphorus (32% DV) and Niacin (B3) (32% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 8 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, QUAKER, Whole Wheat Natural Cereal, dry has 333 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.