Calories in Whole wheat cereal, cooked
Generic food Cooked Breakfast Cereals
Whole wheat cereal, cooked contains 47 kcal per 100 g. A typical serving of 1 oz, dry, yields (210 g) provides about 99 kcal.
Roughly 83% of its calories come from carbohydrates, with 12% from protein and 5% from fat (estimated with general energy factors).
That is less energy than the typical item in grits and other cooked cereals on FoodFactly, where the median is 71 kcal per 100 g across 26 foods.
100 g provides 18% of the Daily Value for selenium.
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 | 47 kcal | |
| Total fat C | 0.28 g | 0.4% |
| Saturated fat C | 0.041 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 71 mg | 3% |
| Total carbohydrates C | 10.4 g | 4% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 0.06 g | |
| Protein C | 1.6 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.18 mg | 1% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.044 mg | 4% |
| Riboflavin (B2) C | 0.037 mg | 3% |
| Niacin (B3) C | 0.61 mg | 4% |
| Vitamin B6 C | 0.049 mg | 3% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3.2 mg | 0.6% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.44 mg | 2% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 50 mg | 4% |
| Potassium C | 51 mg | 1% |
| Zinc C | 0.38 mg | 3% |
| Copper C | 0.07 mg | 8% |
| Selenium C | 9.8 µg | 18% |
% 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 83%
- 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
Nutritional insights
- Protein1.6 gabove the median for grits and other cooked cereals (median 1.4 g)
- Fiber1.3 gin the top quarter of grits and other cooked cereals (median 0.7 g)
- Sugars0.06 gin the lowest quarter of grits and other cooked cereals (median 0.15 g)
- Fat0.28 gin the lowest quarter of grits and other cooked cereals (median 1.8 g)
- Saturated fat0.041 gin the lowest quarter of grits and other cooked cereals (median 0.71 g)
- Sodium71 mgin the lowest quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water87.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.039 g |
|---|---|
| Polyunsaturated fat C | 0.14 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 | 0.13 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 | 0.04 g |
| SFA 18:0 C | 0.001 g |
| MUFA 18:1 C | 0.039 g |
| PUFA 18:3 C | 0.01 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 | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 28 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 87.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
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 |
| Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt Cooked | 52 | 1.9 g | 10.1 g | 0.37 g |
| Cereals, farina, enriched, cooked with water, with salt Cooked | 53 | 1.8 g | 10.9 g | 0.34 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt Cooked | 56 | 1.4 g | 11.7 g | 0.2 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, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Cooked | 50 | 1.5 g | 10.7 g | 0.21 g |
| Cereals, WHEATENA, cooked with water, with salt Cooked | 59 | 2 g | 11.7 g | 0.45 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked whole wheat cereal?
100 g of cooked whole wheat cereal has 47 kcal. 1 oz, dry, yields (210 g): about 99 kcal. 1 cup, cooked (240 g): about 113 kcal. 1 cup, dry, yields (705 g): about 331 kcal.
How much protein is in cooked whole wheat cereal?
Cooked whole wheat cereal contains 1.6 g of protein per 100 g (3% of the 50 g Daily Value), or 3.3 g in 1 oz, dry, yields (210 g). About 12% 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 cooked whole wheat cereal?
Cooked whole wheat cereal has 10.4 g of total carbohydrates per 100 g, including 1.3 g of fiber and 0.06 g of sugars.
How much fat is in cooked whole wheat cereal?
Cooked whole wheat cereal contains 0.28 g of fat per 100 g, of which 0.041 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked whole wheat cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked whole wheat cereal?
100 g contains 71 mg of sodium, 3% 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 2708442. 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.