CREAM OF WHEAT ORIGINAL FLAVOR INSTANT HOT CEREAL, ORIGINAL
CREAM OF WHEAT ORIGINAL FLAVOR INSTANT HOT CEREAL, ORIGINAL scores 55/100 (Decent). Its high micronutrient fortification and protein content are notable, though it is classified as ultra-processed.
This CREAM OF WHEAT SKU receives a FoodScore of 55/100, placing it in the 'Decent' category.
A significant strength is its fortification, providing 55% DV for calcium and 161% DV for iron per 100g.
The primary concern is its NOVA class 4 designation, indicating it is an ultra-processed food.
Compared to generic dairy, this product offers different nutrient profiles, particularly in fiber and fortification.
Consider serving 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 ORIGINAL FLAVOR INSTANT HOT CEREAL, ORIGINAL achieves a FoodScore of 55/100. This score reflects a balance between its nutritional contributions and its processing level. The product receives bonus points for its protein content, at 10.71g per 100g, and its fiber content, providing 3.61g. A significant positive factor is its micronutrient fortification, with 714.29mg of calcium (55% DV), 28.89mg of iron (161% DV), and a substantial 496% DV of Vitamin A per 100g. Ingredients like ferric orthophosphate and calcium carbonate contribute to these high micronutrient levels. However, the product incurs penalties due to its sodium content, at 607.14mg per 100g, and its classification as NOVA class 4, indicating it is an ultra-processed food. While the product contains no added sugar, its processing level and sodium content contribute to a lower overall score compared to less processed whole grain options. Compared to a generic dairy equivalent, which would typically lack fiber and significant iron fortification, CREAM OF WHEAT offers a different nutritional profile.
Health benefits
What the nutrients in cream of wheat original flavor instant hot cereal, original actually do for you, grounded in established dietary science.
Supports Bone Health
This CREAM OF WHEAT product is fortified with a notable amount of calcium, providing 714.29mg per 100g, which is 55% of the Daily Value. Calcium is an essential mineral crucial for maintaining strong bones and teeth. Including calcium-fortified foods in the diet can help meet daily requirements, especially for individuals who may not consume enough dairy or other calcium-rich foods. This can be a convenient way to contribute to your daily calcium intake, particularly as part of a balanced breakfast.
Contributes to Iron Intake
CREAM OF WHEAT ORIGINAL FLAVOR INSTANT HOT CEREAL, ORIGINAL is an excellent source of iron, supplying 28.89mg per 100g, which is 161% of the Daily Value. Iron is vital for oxygen transport in the blood and plays a key role in energy metabolism. Adequate iron intake is important for preventing iron deficiency anemia, which can lead to fatigue and weakness. This product can be a useful dietary component for individuals looking to increase their iron consumption, such as those with higher iron needs or those following vegetarian diets.
Source of Essential Vitamins
This hot cereal is fortified with several vitamins, including a very high amount of Vitamin A, at 496% DV per 100g, and B vitamins like niacin, riboflavin, pyridoxine hydrochloride, and thiamine mononitrate. Vitamin A is important for vision and immune function, while B vitamins are crucial for energy production and nerve function. Fortified cereals can help fill potential nutrient gaps in the diet, ensuring a broader intake of essential vitamins that support various bodily processes. This makes it a convenient option for boosting micronutrient intake.
CREAM OF WHEAT ORIGINAL FLAVOR INSTANT HOT CEREAL, ORIGINAL scores 55/100 (Decent). Its high micronutrient fortification and protein content are notable, though it is classified as ultra-processed.
How to eat it
CREAM OF WHEAT is typically consumed as a hot breakfast cereal. It is prepared by mixing the contents of a packet with hot water or milk, offering a quick and warm meal. Common pitfalls include adding excessive sugar or butter, which can increase calorie and saturated fat content.
To enhance the nutritional profile, prepare CREAM OF WHEAT with low-fat milk or a fortified plant-based milk instead of water.
Stir in a handful of fresh or frozen berries (like blueberries or raspberries) to add natural sweetness, fiber, and antioxidants.
For additional protein and healthy fats, top your cereal with a tablespoon of chopped nuts (almonds, walnuts) or a sprinkle of chia seeds.
Be mindful of portion sizes; one packet is a standard serving, and adding too many caloric toppings can quickly increase the overall energy density.
Things to keep in mind
This product contains BHT (butylated hydroxytoluene), a preservative used to maintain freshness. While BHT is approved by regulatory bodies for use in food, some individuals prefer to limit their intake of synthetic preservatives. The product is also classified as NOVA class 4, meaning it is ultra-processed. While not inherently harmful, a diet rich in ultra-processed foods is generally associated with lower overall dietary quality. Individuals with wheat allergies or sensitivities should avoid this product as it contains wheat farina and defatted wheat germ. The sodium content, at 607.14mg per 100g, should be considered by individuals monitoring their sodium intake, such as those with hypertension.
Is CREAM OF WHEAT Original Flavor Instant Hot Cereal healthy?
CREAM OF WHEAT Original Flavor Instant Hot Cereal provides significant amounts of iron, calcium, and Vitamin A due to fortification. It also offers protein and some fiber. However, it is classified as ultra-processed (NOVA 4) and contains a moderate amount of sodium. Its healthfulness depends on overall dietary context and preparation methods.
How does CREAM OF WHEAT compare to oatmeal?
Compared to plain rolled oats, CREAM OF WHEAT Original Flavor Instant Hot Cereal is typically lower in fiber (3.61g vs. approximately 10g per 100g for oats) but often higher in specific fortified micronutrients like iron and calcium. Oatmeal, such as Quaker Oats, is generally considered less processed and provides more soluble fiber, which is beneficial for heart health.
What is wheat farina?
Wheat farina, the primary ingredient in CREAM OF WHEAT, is a type of milled wheat that consists of the germ and endosperm of the wheat kernel. It is a refined grain product, which means the bran has been removed. This results in a finer texture and quicker cooking time compared to whole wheat products.
What is a recommended portion size for CREAM OF WHEAT?
The recommended serving size for CREAM OF WHEAT Original Flavor Instant Hot Cereal is one packet. This portion provides a balanced amount of the product's nutrients without excessive calories. Adding nutrient-dense toppings like fruit or nuts can enhance the meal without significantly increasing the base portion.
Can CREAM OF WHEAT be part of a low-sodium diet?
With 607.14mg of sodium per 100g, CREAM OF WHEAT Original Flavor Instant Hot Cereal contributes a notable amount of sodium. While it can be included in a balanced diet, individuals on a strict low-sodium diet should be mindful of this contribution and balance it with other low-sodium food choices throughout the day. Opting for unfortified, plain hot cereals might be a lower-sodium alternative.