Calories in Cereals, WHEATENA, dry

Generic food Dried or dry Breakfast Cereals

Cereals, WHEATENA, dry contains 357 kcal per 100 g. A 0.33 cup, 1 NLEA serving (40 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 close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).

100 g provides 229% of the Daily Value for manganese, 129% of the Daily Value for selenium and 40% of the Daily Value for zinc.

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.

357kcal per 100 g
13.1 gprotein
75.6 gcarbohydrates
2.9 gfat
143kcal in 0.33 cup, 1 NLEA serving (40 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 357 kcal
Total fat ? 2.9 g 4%
Saturated fat ? 0.43 g 2%
Cholesterol Z 0 mg 0%
Sodium ? 13 mg 0.6%
Total carbohydrates C 75.6 g 27%
Dietary fiber ? 12.8 g 46%
Total sugars C 1.6 g
Protein ? 13.1 g 26%
Vitamin A C 1 µg0.1%
Vitamin C ? 0 mg0%
Vitamin E C 3.4 mg23%
Vitamin K C 2.3 µg2%
Thiamin (B1) ? 0.07 mg6%
Riboflavin (B2) ? 0.14 mg11%
Niacin (B3) ? 3.5 mg22%
Pantothenic acid (B5) ? 0.27 mg5%
Vitamin B6 ? 0.12 mg7%
Folate (B9) C 59 µg15%
Vitamin B12 ? 0 µg0%
Calcium L 500 mg38%
Iron ? 3.6 mg20%
Magnesium ? 130 mg31%
Phosphorus ? 384 mg31%
Potassium ? 492 mg10%
Zinc ? 4.4 mg40%
Copper ? 0.33 mg37%
Manganese ? 5.3 mg229%
Selenium I 70.7 µg129%

% 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%357kcal / 100 g
  • 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

Manganese229%Selenium129%Zinc40%Calcium38%Copper37%Magnesium31%Phosphorus31%Vitamin E23%Niacin (B3)22%Iron20%

Nutritional insights

  • Protein13.1 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber12.8 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars1.6 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat2.9 gbelow the median for breakfast cereals (median 3.7 g)
  • Saturated fat0.43 gbelow the median for breakfast cereals (median 0.63 g)
  • Sodium13 mgin the lowest quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
  • Water6.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.41 g
Polyunsaturated fat ?1.5 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) ?1.4 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 ?0.42 g
SFA 18:0 ?0.012 g
MUFA 18:1 ?0.41 g
PUFA 18:3 ?0.11 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 (6)
Beta-carotene C13 µg
Lycopene C0 µg
Lutein + zeaxanthin C292 µg
Retinol C0 µg
Carotene, alpha C0 µg
Cryptoxanthin, beta C0 µg
Other components (9)
Water ?6.5 g
Alcohol C0 g
Caffeine C0 mg
Ash ?1.9 g
Theobromine C0 mg
Energy ?1,494 kJ
Vitamin A, IU C22 IU
Folic acid C0 µg
Folate, food ?59 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, cooked with water Cooked 56 2 g 11.8 g 0.5 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cereal, shredded wheat, plain 358 11.9 g 73.8 g 1.7 g
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 337 11.4 g 79 g 2 g
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 351 11.8 g 81.4 g 2.1 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 n' Bran, spoon-size 339 10.9 g 80.7 g 2.1 g
Cereals ready-to-eat, RALSTON TASTEEOS 395 10.7 g 76 g 5.4 g
Cereals ready-to-eat, WEETABIX whole grain cereal 371 11.4 g 81.5 g 2.9 g
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 366 16.3 g 76.4 g 2.2 g

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

Frequently asked questions

How many calories are in dried or dry cereals?

100 g of dried or dry cereals has 357 kcal. 0.33 cup, 1 NLEA serving (40 g): about 143 kcal. 0.25 cup (35 g): about 125 kcal. 1 cup (141 g): about 503 kcal.

Is dried or dry cereals high in protein?

Dried or dry cereals contains 13.1 g of protein per 100 g (26% of the 50 g Daily Value), or 5.2 g in 0.33 cup, 1 NLEA serving (40 g). About 14% 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 75.6 g of total carbohydrates per 100 g, including 12.8 g of fiber and 1.6 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 2.9 g of fat per 100 g, of which 0.43 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 manganese (229% DV), selenium (129% DV), zinc (40% DV), calcium (38% DV) and copper (37% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 13 mg of sodium, 0.6% of the 2,300 mg Daily Value.

Does cereals have the same nutrition dried or dry and cooked?

No. Per 100 g, cereals, WHEATENA, dry has 357 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.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 171665. 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.