Calories in Cereals, WHEATENA, cooked with water
Generic food Cooked Breakfast Cereals
Cereals, WHEATENA, cooked with water contains 56 kcal per 100 g. A typical serving of 1 cup (243 g) provides about 136 kcal.
Roughly 79% of its calories come from carbohydrates, with 13% from protein and 8% 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.
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 | 56 kcal | |
| Total fat ? | 0.5 g | 0.6% |
| Saturated fat ? | 0.075 g | 0.4% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 11.8 g | 4% |
| Dietary fiber ? | 2.7 g | 10% |
| Total sugars | not reported | |
| Protein ? | 2 g | 4% |
| Vitamin C ? | 0 mg | 0% |
| Thiamin (B1) ? | 0.01 mg | 0.8% |
| Riboflavin (B2) ? | 0.02 mg | 2% |
| Niacin (B3) ? | 0.55 mg | 3% |
| Pantothenic acid (B5) ? | 0.042 mg | 0.8% |
| Vitamin B6 ? | 0.019 mg | 1% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium C | 80 mg | 6% |
| Iron ? | 0.56 mg | 3% |
| Magnesium ? | 20 mg | 5% |
| Phosphorus ? | 60 mg | 5% |
| Potassium ? | 77 mg | 2% |
| Zinc ? | 0.69 mg | 6% |
| Copper ? | 0.052 mg | 6% |
| Manganese ? | 0.82 mg | 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 13%
- Carbohydrates 79%
- Fat 8%
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)
- Fiber2.7 gbelow the median for breakfast cereals (median 5 g)
- Fat0.5 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.075 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium2 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.6 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 ? | 0.071 g |
|---|---|
| Polyunsaturated fat ? | 0.25 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.23 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.073 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.071 g |
| PUFA 18:3 ? | 0.019 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (1)
| Retinol Z | 0 µg |
|---|
Other components (7)
| Water ? | 85.4 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 0.3 g |
| Energy ? | 234 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 7 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 |
| Oat bran cereal, cooked Cooked | 46 | 3.2 g | 12.3 g | 1.3 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 |
| 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 |
| Grits, instant, made with water, no added fat | 65 | 1.4 g | 14.8 g | 0.4 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 56 kcal. 1 cup (243 g): about 136 kcal. 0.75 cup (182 g): about 102 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 13% 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 11.8 g of total carbohydrates per 100 g, including 2.7 g of fiber.
How much fat is in cooked cereals?
Cooked cereals contains 0.5 g of fat per 100 g, of which 0.075 g is saturated (0.4% 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). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cereals?
100 g contains 2 mg of sodium, 0.1% 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 has 56 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 171666. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.