Whole wheat hot natural cereal, dry

USDA name: Cereals, whole wheat hot natural cereal, dry

321 calories in 1 cup (94 g). Per 100 g, protein: 11.2 g, carbohydrates: 75.2 g, fat: 2 g.

Among the other records in Breakfast Cereals, per 100 g: less sodium than 92%, and less sugars than 86%.

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Serving
1
= 94 g
321KCAL
Where the calories come from

Whole wheat hot natural cereal, dry, 1 cup

321 calories

  • Protein10.5 g12% of calories
  • Carbs70.7 g83% of calories

    incl. 8.9 g fiber · 0.39 g sugars

  • Fat1.9 g5% of calories

Nutrition Facts

Serving size1 cup (94 g)
Amount per serving
Calories321
% Daily Value*
Total Fat 1.9 g2%
Saturated Fat 0.28 g1%
Cholesterol 0 mg0%
Sodium 1.9 mg0%
Total Carbohydrate 70.7 g26%
Dietary Fiber 8.9 g32%
Total Sugars 0.39 g
Protein 10.5 g
Vitamin D 0 mcg0%
Calcium 37.6 mg3%
Iron 3.2 mg18%
Potassium 366 mg8%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Thiamin (B1)31% 0.38 mg
  • Niacin (B3)29% 4.6 mg
  • Riboflavin (B2)22% 0.28 mg
  • Vitamin B622% 0.37 mg
  • Folate18% 73.3 µg
  • Pantothenic acid (B5)17% 0.86 mg
  • Vitamin E8% 1.2 mg
  • Choline4% 21.7 mg
  • Vitamin K2% 2.3 µg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese131% 3 mg
  • Selenium121% 66.5 µg
  • Copper48% 0.43 mg
  • Phosphorus29% 356 mg
  • Magnesium27% 115 mg
  • Zinc23% 2.5 mg
  • Iron18% 3.2 mg
  • Potassium8% 366 mg
  • Calcium3% 37.6 mg

Little or none: Sodium.

How it compares

Against other records in Breakfast Cereals, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Lower than 92%

    Same value as 6 of 194 other records.

    leastmost

  • Sugars

    Lower than 86%

    Same value as 0 of 184 other records.

    leastmost

  • Potassium

    Higher than 82%

    Same value as 1 of 194 other records.

    leastmost

  • Calories

    Lower than 78%

    Same value as 2 of 194 other records.

    leastmost

  • Protein

    Higher than 77%

    Same value as 1 of 194 other records.

    leastmost

  • Iron

    Lower than 76%

    Same value as 0 of 194 other records.

    leastmost

Questions

How many calories are in whole wheat hot natural cereal, dry?
1 cup (94 g): 321 calories; protein: 10.5 g, carbohydrates: 70.7 g, fat: 1.9 g.
How much protein is in whole wheat hot natural cereal, dry?
11.2 g per 100 g. Its estimated share of calories is 13%, using 4 kcal per gram of protein.
How many net carbs are in whole wheat hot natural cereal, dry?
65.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 71 reported nutrients, per 100 g+
Water9.9 g
Energy342 kcal
Energy1,431 kj
Protein11.2 g
Total lipid (fat)2 g
Ash1.6 g
Carbohydrate, by difference75.2 g
Fiber, total dietary9.5 g
Total Sugars0.42 g
Calcium, Ca40 mg
Iron, Fe3.4 mg
Magnesium, Mg122 mg
Phosphorus, P379 mg
Potassium, K389 mg
Sodium, Na2 mg
Zinc, Zn2.7 mg
Copper, Cu0.46 mg
Manganese, Mn3.2 mg
Selenium, Se70.7 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.4 mg
Riboflavin0.3 mg
Niacin4.9 mg
Pantothenic acid0.92 mg
Vitamin B-60.39 mg
Folate, total78 µg
Folic acid0 µg
Folate, food78 µg
Folate, DFE78 µg
Choline, total23.1 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin227 µg
Vitamin E (alpha-tocopherol)1.3 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2.4 µg
Fatty acids, total saturated0.3 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.29 g
SFA 18:00.008 g
Fatty acids, total monounsaturated0.28 g
MUFA 16:10 g
MUFA 18:10.28 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1 g
PUFA 18:20.93 g
PUFA 18:30.075 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 171667, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.