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[N]extrient

Cereals Cream of Wheat Instant Dry

SR Legacy·Comprehensive Reference Data

Cereals, CREAM OF WHEAT, instant, dry

Breakfast Cereals

A 100g serving covers 159% of the daily recommended Iron, making Cereals Cream of Wheat Instant Dry one of the more concentrated dietary sources of this nutrient. Cereals Cream of Wheat Instant Dry is primarily a carbohydrate source, delivering 75.5g of carbs with minimal fat at 1.4g per 100g. Cereals Cream of Wheat Instant Dry packs 366 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 571mg per 100g (25% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 3.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cereals Cream of Wheat Instant Dry delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories366KCAL
Protein10.6G
Fat1.4G
Carbs75.5G
Fiber3.3G

Calorie Distribution

357kcal
  • Protein12%10.6 g
  • Fat4%1.4 g
  • Carbs85%75.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.4G
Energy366KCAL
Protein10.6G
Total lipid (fat)1.4G
Carbohydrate, by difference75.5G
Fiber, total dietary3.3G
Total Sugars0.40G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin1.3MG
Riboflavin1.2MG
Niacin17.9MG
Vitamin B-61.8MG
Folate, total357UG
Vitamin B-120UG
Vitamin A, RAE1341UG
Vitamin E (alpha-tocopherol)0.11MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.50UG
Calcium, Ca357MG
Iron, Fe28.6MG
Magnesium, Mg34.0MG
Phosphorus, P103MG
Potassium, K115MG
Sodium, Na571MG
Zinc, Zn0.98MG
Copper, Cu0.22MG
Selenium, Se20.0UG
Energy1531kJ
Ash2.1G
Sucrose0.40G
Pantothenic acid0.47MG
Folic acid323UG
Folate, food34.0UG
Folate, DFE583UG
Choline, total23.1MG
Vitamin B-12, added0UG
Retinol1341UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU4464IU
Lycopene0UG
Lutein + zeaxanthin16.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.22G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.001G
SFA 16:00.21G
SFA 18:00.01G
Fatty acids, total monounsaturated0.19G
MUFA 16:10.004G
MUFA 18:10.19G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.77G
PUFA 18:20.69G
PUFA 18:30.08G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.14G
Threonine0.33G
Isoleucine0.46G
Leucine0.80G
Lysine0.27G
Methionine0.20G
Cystine0.24G
Phenylalanine0.57G
Tyrosine0.34G
Valine0.51G
Arginine0.46G
Histidine0.24G
Alanine0.37G
Aspartic acid0.50G
Glutamic acid3.9G
Glycine0.41G
Proline1.3G
Serine0.60G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (11.5g)421.2g0.2g8.7g
cup (178g)65118.9g2.5g134.4g

Scaled from Cereals Cream of Wheat Instant Dry's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cereals Cream of Wheat Instant Prepared with Water Without Salt

62 kcal1.84g protein

Cereals Cream of Wheat Regular 10 Minute Cooking Dry

370 kcal10.5g protein

Cereals Cream of Wheat 2 1/2 Minute Cook Time Stove-top Without Salt (Cooked with Water)

56 kcal1.44g protein

Cereals Quaker Corn Grits Instant Cheddar Cheese Flavor Dry

363 kcal8.98g protein

Cereals Quaker Instant Grits Country Bacon Flavor Dry

340 kcal9.93g protein

Cereals Cream of Wheat Regular (10 Minute) with Salt (Cooked with Water)

50 kcal1.46g protein

Nutrient Highlights

  • Cereals Cream of Wheat Instant Dry is a excellent source of Iron (159% DV) — see top foods ranked by Iron
  • Cereals Cream of Wheat Instant Dry is a excellent source of Calcium (27% DV) — see top foods ranked by Calcium
  • Cereals Cream of Wheat Instant Dry is a excellent source of Sodium (25% DV) — see top foods ranked by Sodium
  • Cereals Cream of Wheat Instant Dry is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Cereals Cream of Wheat Instant Dry is a good source of Fiber (12% DV) — see top foods ranked by Fiber

Dietary Considerations

  • At 571mg of sodium per 100g, Cereals Cream of Wheat Instant Dry should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cereals Cream of Wheat Instant Dry provides 28.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Cream of Wheat Instant Dry is a meaningful source of folate at 357mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 1% (#83 of 8,262)
  • Calcium: top 4% (#330 of 8,262)
  • Sodium: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories366
% Daily Value*
Total Fat 1.4G2%
Cholesterol 0MG0%
Sodium 571MG25%
Total Carbohydrate 75.5G27%
Dietary Fiber 3.3G12%
Total Sugars 0.40G
Protein 10.6G21%
Vitamin D 0UG0%
Calcium 357MG27%
Iron 28.6MG159%
Potassium 115MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 171660.

View on USDA FoodData Central →