Food
Cream of wheat nutrition facts
A typical portion of cream of wheat (100 g; 100 g, not further specified) has 70 calories and 1g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 51 calories (regular or quick, made with water, no added fat) to 82 (instant, made with water, fat added).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Cream of wheat, NFS, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.4g
- more than 20% of 8,218 USDA reference foods
- Calories per 100 g
- 65
- more than 19% of reference foods
- Sodium per 100 g
- 83mg
- more than 55% of reference foods
100 g weighs 100 g in USDA's record for Cream of wheat, NFS (FDC 2708433).
Where the calories come from: 65% carbohydrate, 26% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of cream of wheat USDA describes
Instant, made with water, fat… has the most calories per 100 g (82); the fewest: Regular or quick, made with… (51)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cream of wheat, NFSSame values: Cream of wheat, regular or quick, made with water, fat added | 65 | 1.4 g | 1.8 g | 83 mg |
| Cream of wheat, instant, made with water, no added fat | 67 | 1.5 g | 0.2 g | 85 mg |
| Cream of wheat, instant, made with water, fat added | 82 | 1.5 g | 2.1 g | 98 mg |
| Cream of wheat, regular or quick, made with water, no added fat | 51 | 1.5 g | 0.2 g | 72 mg |
Every nutrient in this record (65)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.44 g | 1.44 g | 3% |
| Total lipid (fat) | 1.80 g | 1.80 g | 2% |
| Carbohydrate, by difference | 10.4 g | 10.4 g | 4% |
| Energy | 65.0 kcal | 65.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 86.0 g | 86.0 g | |
| Total Sugars | 0.040 g | 0.040 g | |
| Fiber, total dietary | 0.50 g | 0.50 g | 2% |
| Cholesterol | 3.00 mg | 3.00 mg | 1% |
| Fatty acids, total saturated | 0.72 g | 0.72 g | 4% |
| Fatty acids, total monounsaturated | 0.45 g | 0.45 g | |
| Fatty acids, total polyunsaturated | 0.36 g | 0.36 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 86.0 mg | 86.0 mg | 7% |
| Iron, Fe | 3.69 mg | 3.69 mg | 21% |
| Magnesium, Mg | 5.00 mg | 5.00 mg | 1% |
| Phosphorus, P | 15.0 mg | 15.0 mg | 1% |
| Potassium, K | 16.0 mg | 16.0 mg | 0% |
| Sodium, Na | 83.0 mg | 83.0 mg | 4% |
| Zinc, Zn | 0.13 mg | 0.13 mg | 1% |
| Copper, Cu | 0.037 mg | 0.037 mg | 4% |
| Selenium, Se | 2.70 µg | 2.70 µg | 5% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 16.0 µg | 16.0 µg | |
| Vitamin A, RAE | 17.0 µg | 17.0 µg | 2% |
| Carotene, beta | 7.00 µg | 7.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.17 mg | 0.17 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2.00 µg | 2.00 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.054 mg | 0.054 mg | 5% |
| Riboflavin | 0.025 mg | 0.025 mg | 2% |
| Niacin | 0.51 mg | 0.51 mg | 3% |
| Vitamin B-6 | 0.037 mg | 0.037 mg | 2% |
| Folate, total | 12.0 µg | 12.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 3.50 mg | 3.50 mg | 1% |
| Vitamin K (phylloquinone) | 1.00 µg | 1.00 µg | 1% |
| Folic acid | 8.00 µg | 8.00 µg | |
| Folate, food | 3.00 µg | 3.00 µg | |
| Folate, DFE | 17.0 µg | 17.0 µg | 4% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.026 g | 0.026 g | |
| SFA 6:0 | 0.018 g | 0.018 g | |
| SFA 8:0 | 0.011 g | 0.011 g | |
| SFA 10:0 | 0.025 g | 0.025 g | |
| SFA 12:0 | 0.029 g | 0.029 g | |
| SFA 14:0 | 0.092 g | 0.092 g | |
| SFA 16:0 | 0.36 g | 0.36 g | |
| SFA 18:0 | 0.14 g | 0.14 g | |
| MUFA 18:1 | 0.42 g | 0.42 g | |
| PUFA 18:2 | 0.33 g | 0.33 g | |
| PUFA 18:3 | 0.038 g | 0.038 g | |
| PUFA 20:4 | 0.0010 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.014 g | 0.014 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0030 g | 0.0030 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0010 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708433: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cream of wheat?
70 in 100 g (100 g) of not further specified; 51 to 82 per 100 g across USDA's descriptions.
How much protein is in cream of wheat?
1g in 100 g; 1.4 g per 100 g.
How much sodium is in cream of wheat?
85mg in 100 g; 83 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov