Calories in Cream of wheat, instant, made with water, fat added
Generic food Breakfast Cereals
Cream of wheat, instant, made with water, fat added contains 82 kcal per 100 g. A typical serving of 1 cup, cooked (240 g) provides about 197 kcal.
Roughly 69% of its calories come from carbohydrates, with 23% from fat and 7% from protein (estimated with general energy factors).
That is more 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 23% of the Daily Value for Vitamin A, 22% of the Daily Value for iron 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 | 82 kcal | |
| Total fat C | 2.1 g | 3% |
| Saturated fat C | 0.84 g | 4% |
| Cholesterol C | 4 mg | 1% |
| Sodium C | 98 mg | 4% |
| Total carbohydrates C | 14.1 g | 5% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 3.6 g | |
| Protein C | 1.5 g | 3% |
| Vitamin A C | 207 µg | 23% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.2 mg | 1% |
| Vitamin K C | 1.2 µg | 1% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 2.4 mg | 15% |
| Vitamin B6 C | 0.28 mg | 16% |
| Folate (B9) C | 82 µg | 21% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3.6 mg | 0.7% |
| Calcium C | 53 mg | 4% |
| Iron C | 4 mg | 22% |
| 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 | 2.8 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 7%
- Carbohydrates 69%
- Fat 23%
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)
- Fat2.1 gabove the median for grits and other cooked cereals (median 1.8 g)
- Saturated fat0.84 gin the top quarter of grits and other cooked cereals (median 0.71 g)
- Sodium98 mgabove the median for grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
- Water81.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.52 g |
|---|---|
| Polyunsaturated fat C | 0.41 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 | 0.36 g |
| SFA 4:0 C | 0.031 g |
| SFA 6:0 C | 0.022 g |
| SFA 8:0 C | 0.013 g |
| SFA 10:0 C | 0.029 g |
| SFA 12:0 C | 0.034 g |
| SFA 14:0 C | 0.11 g |
| SFA 16:0 C | 0.42 g |
| SFA 18:0 C | 0.16 g |
| MUFA 18:1 C | 0.49 g |
| PUFA 18:3 C | 0.042 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.016 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2 µg |
| Retinol C | 207 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 81.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 45 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, no added fat | 67 | 1.5 g | 14.4 g | 0.21 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 |
|---|---|---|---|---|
| Upma | 87 | 2 g | 13.8 g | 2.6 g |
| Grits, instant, made with water, fat added | 85 | 1.4 g | 14.4 g | 2.9 g |
| Grits, instant, made with water, NS as to fat | 85 | 1.4 g | 14.4 g | 2.9 g |
| Cornmeal mush, NS as to fat | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cornmeal mush, fat added | 71 | 1.1 g | 12.2 g | 1.8 g |
| Grits, NFS | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, NS as to fat | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, fat added | 71 | 1.2 g | 12.2 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708437. 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.