Calories in Cream of wheat, instant, made with water, no added fat
Generic food Breakfast Cereals
Cream of wheat, instant, made with water, no added fat contains 67 kcal per 100 g. A typical serving of 1 cup, cooked (240 g) provides about 161 kcal.
Roughly 88% of its calories come from carbohydrates, with 9% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for grits and other cooked cereals on FoodFactly (71 kcal per 100 g).
100 g provides 23% of the Daily Value for iron, 21% of the Daily Value for Vitamin A and 21% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 67 kcal | |
| Total fat C | 0.21 g | 0.3% |
| Saturated fat C | 0.032 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 85 mg | 4% |
| Total carbohydrates C | 14.4 g | 5% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 3.6 g | |
| Protein C | 1.5 g | 3% |
| Vitamin A C | 193 µg | 21% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.02 mg | 0.1% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 2.4 mg | 15% |
| Vitamin B6 C | 0.26 mg | 15% |
| Folate (B9) C | 84 µg | 21% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3.3 mg | 0.6% |
| Calcium C | 54 mg | 4% |
| Iron C | 4.1 mg | 23% |
| Magnesium C | 6 mg | 1% |
| Phosphorus C | 15 mg | 1% |
| Potassium C | 17 mg | 0.4% |
| Zinc C | 0.15 mg | 1% |
| Copper C | 0.039 mg | 4% |
| Selenium C | 2.9 µg | 5% |
% 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 9%
- Carbohydrates 88%
- Fat 3%
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
- Protein1.5 gabove the median for grits and other cooked cereals (median 1.4 g)
- Fiber0.5 gin the lowest quarter of grits and other cooked cereals (median 0.7 g)
- Sugars3.6 gin the top quarter of grits and other cooked cereals (median 0.15 g)
- Fat0.21 gin the lowest quarter of grits and other cooked cereals (median 1.8 g)
- Saturated fat0.032 gin the lowest quarter of grits and other cooked cereals (median 0.71 g)
- Sodium85 mgabove the median for grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water83.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.028 g |
|---|---|
| Polyunsaturated fat C | 0.11 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 | 0.099 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 | 0.03 g |
| SFA 18:0 C | 0.002 g |
| MUFA 18:1 C | 0.027 g |
| PUFA 18:3 C | 0.012 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 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 | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2 µg |
| Retinol C | 193 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 83.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 46 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cream of wheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cream of wheat, NFS | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cream of wheat, regular or quick, made with water, no added fat | 51 | 1.5 g | 10.6 g | 0.21 g |
| Cream of wheat, regular or quick, made with water, fat added | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cream of wheat, instant, made with water, fat added | 82 | 1.5 g | 14.1 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | 47 | 1.4 g | 9.2 g | 0.1 g |
| Grits, instant, made with water, no added fat | 65 | 1.4 g | 14.8 g | 0.4 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
| Upma | 87 | 2 g | 13.8 g | 2.6 g |
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 62 | 1.8 g | 13.1 g | 0.24 g |
| Cream of rice | 69 | 1.2 g | 15.3 g | 0.09 g |
| Grits, regular or quick, made with water, no added fat | 58 | 1.2 g | 12.4 g | 0.28 g |
| Cornmeal mush, NS as to fat | 71 | 1.1 g | 12.2 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cream of wheat?
100 g of cream of wheat has 67 kcal. 1 cup, cooked (240 g): about 161 kcal. 1 packet, 1 oz, dry, yields (195 g): about 131 kcal. 1 cup, dry, yields (965 g): about 647 kcal.
How much protein is in cream of wheat?
Cream of wheat contains 1.5 g of protein per 100 g (3% of the 50 g Daily Value), or 3.6 g in 1 cup, cooked (240 g). About 9% of its calories come from protein. Compared with other grits and other cooked cereals, that is above the median (median 1.4 g).
How many carbs are in cream of wheat?
Cream of wheat has 14.4 g of total carbohydrates per 100 g, including 0.5 g of fiber and 3.6 g of sugars.
How much fat is in cream of wheat?
Cream of wheat contains 0.21 g of fat per 100 g, of which 0.032 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cream of wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (23% DV), Vitamin A (21% DV), Folate (B9) (21% DV), Niacin (B3) (15% DV) and Vitamin B6 (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cream of wheat?
100 g contains 85 mg of sodium, 4% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2708436. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.