Calories in Cereals, WHEATENA, cooked with water, with salt
Generic food Cooked Breakfast Cereals
Cereals, WHEATENA, cooked with water, with salt contains 59 kcal per 100 g. A typical serving of 1 cup (243 g) provides about 143 kcal.
Roughly 79% of its calories come from carbohydrates, with 14% from protein and 7% 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 36% of the Daily Value for manganese and 20% of the Daily Value for selenium.
These values are for the cooked 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 | 59 kcal | |
| Total fat C | 0.45 g | 0.6% |
| Saturated fat C | 0.091 g | 0.5% |
| Cholesterol C | 0 mg | 0% |
| Sodium ? | 238 mg | 10% |
| Total carbohydrates C | 11.7 g | 4% |
| Dietary fiber C | 2 g | 7% |
| Total sugars C | 0.25 g | |
| Protein C | 2 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin E C | 0.53 mg | 4% |
| Vitamin K C | 0.4 µg | 0.3% |
| Thiamin (B1) C | 0.011 mg | 0.9% |
| Riboflavin (B2) C | 0.022 mg | 2% |
| Niacin (B3) C | 0.55 mg | 3% |
| Pantothenic acid (B5) C | 0.042 mg | 0.8% |
| Vitamin B6 C | 0.019 mg | 1% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Calcium C | 80 mg | 6% |
| Iron C | 0.56 mg | 3% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 60 mg | 5% |
| Potassium C | 77 mg | 2% |
| Zinc C | 0.69 mg | 6% |
| Copper C | 0.057 mg | 6% |
| Manganese C | 0.82 mg | 36% |
| Selenium C | 11 µg | 20% |
% 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 14%
- Carbohydrates 79%
- Fat 7%
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
- Protein2 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber2 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.25 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat0.45 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.091 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium238 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water85.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.067 g |
|---|---|
| Polyunsaturated fat C | 0.24 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 | 0.22 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 g |
| SFA 16:0 C | 0.089 g |
| SFA 18:0 C | 0.003 g |
| MUFA 18:1 C | 0.067 g |
| PUFA 18:3 C | 0.018 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 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 (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 45 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (9)
| Water C | 85.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 0.38 g |
| Theobromine C | 0 mg |
| Energy C | 247 kJ |
| Vitamin A, IU C | 3 IU |
| Folic acid C | 0 µg |
| Folate, food C | 9 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 |
|---|---|---|---|---|
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Whole wheat cereal, cooked Cooked | 47 | 1.6 g | 10.4 g | 0.28 g |
| Oat bran cereal, cooked Cooked | 46 | 3.2 g | 12.3 g | 1.3 g |
| Hominy, cooked Cooked | 88 | 1.5 g | 13.8 g | 2.9 g |
| Masa harina, cooked Cooked | 97 | 2.3 g | 20.5 g | 0.99 g |
| Grits, regular or quick, made with water, no added fat | 58 | 1.2 g | 12.4 g | 0.28 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cereals?
100 g of cooked cereals has 59 kcal. 1 cup (243 g): about 143 kcal. 0.75 cup (182 g): about 107 kcal.
How much protein is in cooked cereals?
Cooked cereals contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 4.9 g in 1 cup (243 g). About 14% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).
How many carbs are in cooked cereals?
Cooked cereals has 11.7 g of total carbohydrates per 100 g, including 2 g of fiber and 0.25 g of sugars.
How much fat is in cooked cereals?
Cooked cereals contains 0.45 g of fat per 100 g, of which 0.091 g is saturated (0.5% of the Daily Value).
What vitamins and minerals does cooked cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (36% DV) and selenium (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cereals?
100 g contains 238 mg of sodium, 10% of the 2,300 mg Daily Value.
Does cereals have the same nutrition cooked and dried or dry?
No. Per 100 g, cereals, WHEATENA, cooked with water, with salt has 59 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 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 171676. 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.