CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL scores 55/100 (Decent). Its high fortification with micronutrients like iron and vitamin A is a significant positive, though it is an ultra-processed food.
FoodScore: 55/100 (Decent) for CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL.
A serving provides 161% DV of iron and 496% DV of Vitamin A, contributing to nutrient intake.
This product is classified as NOVA 4, indicating it is an ultra-processed food.
Sodium content is 607.14mg per 100g, which is a moderate amount.
Consider pairing with fruit or nuts to enhance fiber and healthy fat content.
Scores +22 points above the dairy category average (33/100 across 5088 foods).
Fiber
3.61g
13% of Daily Value
Protein
10.71g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
607.14mg
26% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (10.7g)+6
Micronutrients (Calcium, Iron, Vitamin A, Riboflavin)+8
−
What holds it back
Sodium (607.1mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 55
CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL achieves a FoodScore of 55/100, placing it in the 'Decent' category. This score is primarily influenced by its significant fortification, which contributes positively to its nutritional profile. The product receives bonus points for its protein content, at 10.71g per 100g, and fiber, at 3.61g per 100g. A major driver of its positive score is the inclusion of several key micronutrients, such as calcium carbonate, which provides 55% DV of calcium, and ferric orthophosphate, contributing 161% DV of iron per 100g. Additionally, it is highly fortified with Vitamin A, offering 496% DV. However, the product incurs penalties due to its sodium content of 607.14mg per 100g. A more substantial penalty comes from its classification as NOVA 4, indicating it is an ultra-processed food. Compared to a generic dairy equivalent, which often provides natural protein and calcium without extensive fortification or processing, CREAM OF WHEAT offers a different nutrient balance, relying on added vitamins and minerals to boost its score.
Health benefits
What the nutrients in cream of wheat instant hot cereal, original actually do for you, grounded in established dietary science.
Supports Iron Intake
CREAM OF WHEAT INSTANT HOT CEREAL is a significant source of iron, providing 161% of the Daily Value per 100g. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals looking to increase their dietary iron intake, especially those who may not consume sufficient amounts from other sources, this fortified cereal can contribute meaningfully to meeting daily requirements. It can be a convenient option for breakfast to help support overall iron status.
Contributes to Vitamin A Levels
This product is highly fortified with Vitamin A, delivering 496% of the Daily Value per 100g from Vitamin A Palmitate. Vitamin A is crucial for maintaining healthy vision, immune function, and skin health. While excessive intake should be avoided, for those with lower dietary Vitamin A intake, this cereal offers a substantial boost. It provides a readily available source of this fat-soluble vitamin, which is important for various bodily functions.
Source of Calcium
CREAM OF WHEAT INSTANT HOT CEREAL provides 55% of the Daily Value for calcium per 100g, primarily from calcium carbonate. Calcium is vital for bone health, nerve function, and muscle contraction. Including this cereal in the diet can help contribute to daily calcium needs, especially for individuals who may not consume enough dairy products or other calcium-rich foods. It offers a fortified option to support skeletal integrity and other physiological processes.
CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL scores 55/100 (Decent). Its high fortification with micronutrients like iron and vitamin A is a significant positive, though it is an ultra-processed food.
How to eat it
CREAM OF WHEAT INSTANT HOT CEREAL is typically consumed as a warm breakfast, often prepared with water or milk. It's a quick option for mornings, providing a base that can be customized with various additions. A common portion is one packet, which is 28g.
To enhance the nutritional profile, prepare with low-fat milk instead of water to add protein and calcium.
Stir in a handful of berries or sliced fruit after cooking to increase fiber and natural sweetness without added sugar.
For added healthy fats and protein, mix in a tablespoon of nut butter or chopped nuts after preparation.
Be mindful of toppings like brown sugar or syrup, as they can significantly increase the added sugar content of your meal.
Things to keep in mind
The ingredient list for CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL includes BHT (to preserve freshness), which is an antioxidant additive. While generally recognized as safe by regulatory bodies, some individuals prefer to limit their intake of synthetic preservatives. This product contains wheat, which is a common allergen, and individuals with celiac disease or gluten sensitivity should avoid it. The sodium content, at 607.14mg per 100g, is moderate; however, those monitoring their sodium intake for blood pressure management should be aware of this and consider it in their daily allowance, especially if consuming multiple servings or adding salty toppings.
Is CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL healthy?
CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL scores 55/100, placing it in the 'Decent' category. It is highly fortified with essential micronutrients like iron, Vitamin A, and calcium, which can contribute positively to your daily intake. However, it is classified as an ultra-processed food (NOVA 4), and its sodium content should be considered.
How does CREAM OF WHEAT compare to oatmeal?
Compared to plain rolled oats, CREAM OF WHEAT INSTANT HOT CEREAL is generally lower in fiber but often higher in specific fortified micronutrients like iron and Vitamin A. For example, a serving of Quaker Old Fashioned Oats provides more natural fiber. Both can be part of a balanced breakfast, but oatmeal typically offers more whole grain benefits and less processing.
What is 'WHEAT FARINA' in CREAM OF WHEAT?
Wheat farina is the primary ingredient in CREAM OF WHEAT INSTANT HOT CEREAL. It refers to the milled endosperm of wheat, which is the starchy part of the grain, after the bran and germ have been removed. This processing makes it a refined grain product, contributing to its NOVA 4 classification.
What is a reasonable portion size for CREAM OF WHEAT?
The declared serving size for CREAM OF WHEAT INSTANT HOT CEREAL, ORIGINAL is one packet, which is 28g. This portion provides a specific amount of calories and nutrients. Adhering to this serving size is important for managing overall calorie and nutrient intake, especially if you are adding other ingredients that contribute calories or sugar.
Can CREAM OF WHEAT be a good source of protein?
CREAM OF WHEAT INSTANT HOT CEREAL provides 10.71g of protein per 100g, which is a moderate amount. While it contributes to protein intake, it may not be considered a primary high-protein food on its own. To boost the protein content, consider preparing it with milk instead of water or stirring in protein-rich additions like nuts, seeds, or protein powder.