Cereals Wheatena (Cooked with Water)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Cereals, WHEATENA, cooked with water
Breakfast Cereals
Macronutrients distribute relatively evenly across protein (2g), fat (0.5g), and carbohydrates (11.8g) per 100g. With 56 calories per 100g, Cereals Wheatena (Cooked with Water) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 2mg of sodium, Cereals Wheatena (Cooked with Water) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Composed of 85% water by weight, Cereals Wheatena (Cooked with Water) also contributes to daily hydration.
Calorie Distribution
- Protein13%2 g
- Fat8%0.5 g
- Carbs79%11.8 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 85.4 | G |
| Energy | 56.0 | KCAL |
| Protein | 2.0 | G |
| Total lipid (fat) | 0.50 | G |
| Carbohydrate, by difference | 11.8 | G |
| Fiber, total dietary | 2.7 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.01 | MG |
| Riboflavin | 0.02 | MG |
| Niacin | 0.55 | MG |
| Vitamin B-6 | 0.02 | MG |
| Folate, total | 7.0 | UG |
| Vitamin B-12 | 0 | UG |
| Calcium, Ca | 80.0 | MG |
| Iron, Fe | 0.56 | MG |
| Magnesium, Mg | 20.0 | MG |
| Phosphorus, P | 60.0 | MG |
| Potassium, K | 77.0 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 0.69 | MG |
| Copper, Cu | 0.05 | MG |
| Manganese, Mn | 0.82 | MG |
| Energy | 234 | kJ |
| Ash | 0.30 | G |
| Pantothenic acid | 0.04 | MG |
| Folic acid | 0 | UG |
| Folate, food | 7.0 | UG |
| Folate, DFE | 7.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Fatty acids, total saturated | 0.07 | 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 | 0.07 | G |
| SFA 18:0 | 0.002 | G |
| Fatty acids, total monounsaturated | 0.07 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.07 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.25 | G |
| PUFA 18:2 | 0.23 | G |
| PUFA 18:3 | 0.02 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Alcohol, ethyl | 0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (182g) | 102 | 3.6g | 0.9g | 21.5g |
| cup (243g) | 136 | 4.9g | 1.2g | 28.7g |
Scaled from Cereals Wheatena (Cooked with Water)'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
Nutrient Highlights
- Cereals Wheatena (Cooked with Water) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
Dietary Considerations
Cereals Wheatena (Cooked with Water) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 20% (#1,652 of 8,262)
- Calcium: top 22% (#1,818 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 171666.
View on USDA FoodData Central →