Whole wheat hot cereal (dry) nutrition facts
Per 1 cup · 94 g
of a 2,000 cal day
- Protein11g12% of calories
- Carbs71g83% of calories
- Fat1.9g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Whole wheat hot cereal (dry) (1 cup, 94 g) has 322 calories, with 11 g of protein, 71 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (83% of calories). It is high in protein (21% DV), dietary fiber (32% DV) and thiamine (31% DV).
High in
20%+ of the daily value
- Protein21%
- Dietary fiber32%
- Thiamine31%
- Riboflavin (B2)22%
- Niacin29%
- Vitamin B628%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (94 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.4 mg | 28% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 38 mg | 4% |
| Iron | 3 mg | 40% |
| Potassium | 366 mg | 8% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 356 mg | 51% |
| Zinc | 3 mg | 23% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 🍞143 calWheatena (dry)⅓ cup (1 NLEA serving)−178 cal
- 🍞133 calQuaker whole wheat natural cereal (dry)½ cup−188 cal
- 150 cal
Wheatena Toasted Wheat Cereal⅓ cup−171 cal - 156 calBlue Ribbon Whole Wheat Squares1 single serving−165 cal
- 100 calWheat Montana Farms & Bakery 7-Grain Cereal¼ cup−221 cal
- 120 calMarket Basket Hot Wheat Cereal3 tbsp dry−201 cal
Burning 322 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Whole wheat hot cereal (dry)?
One serving of Whole wheat hot cereal (dry) (1 cup) has 322 calories, which works out to 342 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Whole wheat hot cereal (dry) high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole wheat hot cereal (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Whole wheat hot cereal (dry)?
1.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Whole wheat hot cereal (dry)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
