Cream of Wheat Nutrition: Is It a Healthy Breakfast Choice?

Cream of Wheat is a popular breakfast cereal that has been enjoyed by many for over a century. While some people consider it a nutritious and healthy choice, others are skeptical. This article explores the nutrition of cream of wheat to determine whether it’s a healthy breakfast option.

Cream of Wheat Nutrition

What Is Cream of Wheat?

Cream of Wheat is a brand of hot cereal made from ground wheat semolina. It was first introduced in the United States in 1893 and quickly became a popular breakfast food. Cream of Wheat is known for its creamy texture and mild flavor, and it’s often served with milk and sugar.

Cream of Wheat Nutrition

A serving of Cream of Wheat (1 cup, cooked) provides the following nutrients:

  • Calories: 126
  • Protein: 4 grams
  • Fat: 0.4 grams
  • Carbohydrates: 27 grams
  • Fiber: 1 gram
  • Sugar: 0.5 grams
  • Sodium: 191 milligrams
  • Calcium: 9% of the Daily Value (DV)
  • Iron: 12% of the DV

Cream of Wheat is also fortified with vitamins and minerals, including thiamine, riboflavin, niacin, folate, and iron.

Is Cream of Wheat Healthy?

Cream of Wheat can be a healthy breakfast choice, but it depends on your individual nutritional needs and goals. Here are some of the benefits and drawbacks of Cream of Wheat:

  • Low in Fat: Cream of Wheat is low in fat, making it a good choice for those who are watching their fat intake.
  • Rich in Iron: Cream of Wheat is a good source of iron, which is important for healthy red blood cells.
  • Fortified with Vitamins and Minerals: Cream of Wheat is fortified with vitamins and minerals, which can help you meet your daily nutritional needs.
  • Quick and Easy: Cream of Wheat is easy to prepare and can be ready in just a few minutes.


  • High in Carbohydrates: Cream of Wheat is high in carbohydrates, which can be a concern for people who are watching their carb intake.
  • Low in Fiber: Cream of Wheat is low in fiber, which can be a concern for people who need more fiber in their diet.
  • Added Sugar: Some people may add sugar to their Cream of Wheat, which can increase the sugar content of this breakfast cereal.
  • May Contain Gluten: Cream of Wheat is made from wheat, so it’s not suitable for people with celiac disease or gluten intolerance.

How to Make Cream of Wheat Healthier

If you enjoy Cream of Wheat but want to make it healthier, here are some tips:

  • Add Protein: To boost the protein content of your Cream of Wheat, you can add nuts, seeds, or Greek yogurt.
  • Add Fiber: To increase the fiber content of your Cream of Wheat, you can add fruit, such as berries or sliced bananas.
  • Choose Whole Wheat: Look for Cream of Wheat made from whole wheat, which will provide more fiber and nutrients.
  • Avoid Added Sugar: Skip the added sugar and sweeten your Cream of Wheat with fresh fruit or a drizzle of honey.

The Bottom Line

Cream of Wheat can be a healthy breakfast choice if it’s prepared and eaten in moderation. It’s low in fat, rich in iron, and fortified with vitamins and minerals. However, it’s high in carbohydrates and low in fiber, so it may not be the best choice for everyone. If you enjoy Cream of Wheat, try adding protein and fiber to make it even healthier.


  • Jung Sammie

    As a fitness enthusiast and nutrition expert, I believe that the right lifestyle choices can make a big difference in how we feel and function. With my practical tips and advice, you'll be able to make positive changes to your health and well-being.