Quaker whole wheat natural cereal (dry) nutrition facts
Per ½ cup · 40 g
of a 2,000 cal day
- Protein4.7g13% of calories
- Carbs30g82% of calories
- Fat0.8g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Quaker whole wheat natural cereal (dry) (½ cup, 40 g) has 133 calories, with 4.7 g of protein, 30 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (82% of calories). It is high in phosphorus (23% DV).
High in
20%+ of the daily value
- Phosphorus23%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine16%
- Niacin13%
- Vitamin B614%
- Iron17%
- Magnesium14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ½ cup (40 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 14% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 1 mg | 17% |
| Potassium | 201 mg | 4% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 162 mg | 23% |
| Zinc | 2 mg | 15% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.5 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Wheatena Toasted Wheat Cereal375
- Market Basket Hot Wheat Cereal364
- Wheatena (dry)357
- Whole wheat hot cereal (dry)342
- Wheat Montana Farms & Bakery 7-Grain Cereal333
- Quaker whole wheat natural cereal (dry)333
Similar foods
322 calWhole wheat hot cereal (dry)1 cup+189 cal- 🍞143 calWheatena (dry)⅓ cup (1 NLEA serving)+10 cal
- 150 cal
Wheatena Toasted Wheat Cereal⅓ cup+17 cal - 156 calBlue Ribbon Whole Wheat Squares1 single serving+23 cal
- 100 calWheat Montana Farms & Bakery 7-Grain Cereal¼ cup−33 cal
- 120 calMarket Basket Hot Wheat Cereal3 tbsp dry−13 cal
Burning 133 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Quaker whole wheat natural cereal (dry)?
One serving of Quaker whole wheat natural cereal (dry) (½ cup) has 133 calories, which works out to 333 calories per 100 g. That is about 6.7% of a 2,000-calorie day.
Is Quaker whole wheat natural cereal (dry) high in protein?
Not especially. It has 4.7 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quaker whole wheat natural cereal (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quaker whole wheat natural cereal (dry)?
3.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quaker whole wheat natural cereal (dry)?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
