How many calories are in cooked cereals?

100 g of cooked cereals has 62 kcal. 1 cup (242 g): about 150 kcal. 0.75 cup (182 g): about 113 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 4.8 g in 1 cup (242 g). About 12% 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 13.7 g of total carbohydrates per 100 g, including 1.6 g of fiber and 0.08 g of sugars.

How much fat is in cooked cereals?

Cooked cereals contains 0.4 g of fat per 100 g, of which 0.06 g is saturated (0.3% 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 selenium (23% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked cereals?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

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

No. Per 100 g, cereals, whole wheat hot natural cereal, cooked with water, without salt has 62 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.

Calories in Cereals, whole wheat hot natural cereal, cooked with water, without salt

Generic food Cooked Breakfast Cereals

Cereals, whole wheat hot natural cereal, cooked with water, without salt contains 62 kcal per 100 g. A typical serving of 1 cup (242 g) provides about 150 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 breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.

100 g provides 23% 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.

62kcal per 100 g

2 gprotein

13.7 gcarbohydrates

0.4 gfat

150kcal in 1 cup (242 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories I	62 kcal
Total fat I	0.4 g	0.5%
Saturated fat I	0.06 g	0.3%
Cholesterol I	0 mg	0%
Sodium ?	0 mg	0%
Total carbohydrates I	13.7 g	5%
Dietary fiber I	1.6 g	6%
Total sugars I	0.08 g
Protein I	2 g	4%
Vitamin A I	0 µg	0%
Vitamin C I	0 mg	0%
Vitamin E I	0.24 mg	2%
Vitamin K I	0.4 µg	0.3%
Thiamin (B1) I	0.07 mg	6%
Riboflavin (B2) I	0.05 mg	4%
Niacin (B3) I	0.89 mg	6%
Vitamin B6 I	0.073 mg	4%
Folate (B9) C	14 µg	4%
Vitamin B12 I	0 µg	0%
Choline I	4.2 mg	0.8%
Calcium I	7 mg	0.5%
Iron I	0.62 mg	3%
Magnesium I	22 mg	5%
Phosphorus I	69 mg	6%
Potassium I	71 mg	2%
Zinc I	0.48 mg	4%
Copper I	0.083 mg	9%
Selenium I	12.8 µg	23%

% 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

Protein2 gin the lowest quarter of breakfast cereals (median 8.5 g)
Fiber1.6 gin the lowest quarter of breakfast cereals (median 5 g)
Sugars0.08 gin the lowest quarter of breakfast cereals (median 18.4 g)
Fat0.4 gin the lowest quarter of breakfast cereals (median 3.7 g)
Saturated fat0.06 gin the lowest quarter of breakfast cereals (median 0.63 g)
Sodium0 mgin the lowest quarter of breakfast cereals (median 344 mg)
Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
Water83.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.057 g
Polyunsaturated fat ?	0.2 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Linoleic acid (omega-6, 18:2) I	0.19 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0 g
SFA 12:0 I	0 g
SFA 14:0 I	0 g
SFA 16:0 I	0.058 g
SFA 18:0 I	0.002 g
MUFA 18:1 I	0.057 g
PUFA 18:3 I	0.015 g
PUFA 20:4 I	0 g
MUFA 16:1 I	0 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g

Carotenoids (6)

Beta-carotene I	0 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	41 µg
Retinol I	0 µg
Carotene, alpha I	0 µg
Cryptoxanthin, beta I	0 µg

Other components (11)

Water I	83.6 g
Alcohol I	0 g
Caffeine I	0 mg
Ash I	0.3 g
Theobromine I	0 mg
Energy I	259 kJ
Vitamin A, IU C	0 IU
Folic acid I	0 µg
Folate, food I	14 µg
Vitamin E, added I	0 mg
Vitamin B-12, added I	0 µg

Other forms of Cereals

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
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, dry Dried or dry	357	13.1 g	75.6 g	2.9 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
Cereal, cooked, NFS Cooked	64	2.2 g	11.4 g	1.1 g
Wheat cereal, chocolate flavored, cooked Cooked	49	1.8 g	11 g	0.47 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, instant, made with water, no added fat	65	1.4 g	14.8 g	0.4 g
Grits, regular or quick, made with water, no added fat	58	1.2 g	12.4 g	0.28 g

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

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 171668. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.