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[N]extrient

Cereals Whole Wheat Hot Natural Cereal Dry

SR Legacy·Comprehensive Reference Data

Cereals, whole wheat hot natural cereal, dry

Breakfast Cereals

A 100g serving covers 139% of the daily recommended Manganese, making Cereals Whole Wheat Hot Natural Cereal Dry one of the more concentrated dietary sources of this nutrient. Cereals Whole Wheat Hot Natural Cereal Dry is primarily a carbohydrate source, delivering 75.2g of carbs with minimal fat at 2g per 100g. Cereals Whole Wheat Hot Natural Cereal Dry packs 342 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Cereals Whole Wheat Hot Natural Cereal Dry is naturally very low in sodium and suitable for sodium-restricted diets. Cereals Whole Wheat Hot Natural Cereal Dry provides 9.5g of dietary fiber per 100g (34% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Whole Wheat Hot Natural Cereal Dry delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories342KCAL
Protein11.2G
Fat2G
Carbs75.2G
Fiber9.5G

Calorie Distribution

364kcal
  • Protein12%11.2 g
  • Fat5%2 g
  • Carbs83%75.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water9.9G
Energy342KCAL
Protein11.2G
Total lipid (fat)2.0G
Carbohydrate, by difference75.2G
Fiber, total dietary9.5G
Total Sugars0.42G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.40MG
Riboflavin0.30MG
Niacin4.9MG
Vitamin B-60.39MG
Folate, total78.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.3MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.4UG
Calcium, Ca40.0MG
Iron, Fe3.4MG
Magnesium, Mg122MG
Phosphorus, P379MG
Potassium, K389MG
Sodium, Na2.0MG
Zinc, Zn2.7MG
Copper, Cu0.46MG
Manganese, Mn3.2MG
Selenium, Se70.7UG
Energy1431kJ
Ash1.6G
Pantothenic acid0.92MG
Folic acid0UG
Folate, food78.0UG
Folate, DFE78.0UG
Choline, total23.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin227UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.30G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.29G
SFA 18:00.008G
Fatty acids, total monounsaturated0.28G
MUFA 16:10G
MUFA 18:10.28G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated1.0G
PUFA 18:20.93G
PUFA 18:30.07G
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
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (31g)1063.5g0.6g23.3g
cup (94g)32110.5g1.9g70.7g

Scaled from Cereals Whole Wheat Hot Natural Cereal 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 Whole Wheat Hot Natural Cereal Without Salt (Cooked with Water)

62 kcal2g protein

Crackers Matzo Whole-wheat

351 kcal13.1g protein

Cereals Ready-to-eat Post Shredded Wheat Original Spoon-size

351 kcal11.8g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water No Salt

61 kcal2.08g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water Salt

61 kcal2.07g protein

Barley Flour or Meal

345 kcal10.5g protein

Nutrient Highlights

  • Cereals Whole Wheat Hot Natural Cereal Dry is a excellent source of Fiber (34% DV) — see top foods ranked by Fiber
  • Cereals Whole Wheat Hot Natural Cereal Dry is a excellent source of Magnesium (29% DV) — see top foods ranked by Magnesium
  • Cereals Whole Wheat Hot Natural Cereal Dry is a excellent source of Zinc (24% DV) — see top foods ranked by Zinc
  • Cereals Whole Wheat Hot Natural Cereal Dry is a excellent source of Protein (22% DV) — see top foods ranked by Protein
  • Cereals Whole Wheat Hot Natural Cereal Dry is a good source of Iron (19% DV) — see top foods ranked by Iron

Dietary Considerations

  • Cereals Whole Wheat Hot Natural Cereal Dry is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (9.5g) and low fat profile makes Cereals Whole Wheat Hot Natural Cereal Dry a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cereals Whole Wheat Hot Natural Cereal Dry provides 3.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Whole Wheat Hot Natural Cereal Dry provides 71mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 4% (#330 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Iron: 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

Calories342
% Daily Value*
Total Fat 2.0G3%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 75.2G27%
Dietary Fiber 9.5G34%
Total Sugars 0.42G
Protein 11.2G22%
Vitamin D 0UG0%
Calcium 40.0MG3%
Iron 3.4MG19%
Potassium 389MG8%

* 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: 171667.

View on USDA FoodData Central →