Calories in Cream of wheat, regular or quick, made with water, no added fat
Generic food Breakfast Cereals
Cream of wheat, regular or quick, made with water, no added fat contains 51 kcal per 100 g. A typical serving of 1 oz, dry, yields (205 g) provides about 105 kcal.
Roughly 85% of its calories come from carbohydrates, with 12% from protein and 4% 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 21% of the Daily Value for iron.
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 | 51 kcal | |
| Total fat C | 0.21 g | 0.3% |
| Saturated fat C | 0.033 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 72 mg | 3% |
| Total carbohydrates C | 10.6 g | 4% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 0.03 g | |
| Protein C | 1.5 g | 3% |
| Vitamin A C | 0 µg | 0% |
| 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 | 0.055 mg | 5% |
| Riboflavin (B2) C | 0.025 mg | 2% |
| Niacin (B3) C | 0.52 mg | 3% |
| Vitamin B6 C | 0.013 mg | 0.8% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3.2 mg | 0.6% |
| Calcium C | 87 mg | 7% |
| Iron C | 3.8 mg | 21% |
| Magnesium C | 5 mg | 1% |
| Phosphorus C | 15 mg | 1% |
| Potassium C | 16 mg | 0.3% |
| Zinc C | 0.13 mg | 1% |
| Copper C | 0.037 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 12%
- Carbohydrates 85%
- Fat 4%
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)
- Sugars0.03 gin the lowest 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 fat0.033 gin the lowest quarter of grits and other cooked cereals (median 0.71 g)
- Sodium72 mgin the lowest quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water87.4 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 | 0.12 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 | 0.1 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 | 0.031 g |
| SFA 18:0 C | 0.002 g |
| MUFA 18:1 C | 0.028 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 | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 87.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 8 µg |
| Folate, food C | 3 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, 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 |
| 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, original, plain, prepared with water, without salt | 48 | 1.7 g | 10.1 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, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 62 | 1.8 g | 13.1 g | 0.24 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 |
| 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.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708434. 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.