Breakfast cereals
Cereal, hot, cream of wheat, instant: whole grain, dry
Per 100 g of the edible portion · CNF 2026
333kcal per 100 g
13.3 gProtein
2.2 gFat
74.2 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 333 kcal1,393 kJ | — |
| Protein | 13.3 g | — |
| Fat | 2.2 g | 3% |
| of which saturated | 0 g | 0% |
| Cholesterol | 0 mg | — |
| Carbohydrate | 74.2 g | — |
| of which sugars | 22.1 g | 22% |
| Fibre | 11.1 g | 40% |
| Sodium | 378 mg | 16% |
| Water | 10.4 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 115 mg | 3% |
| Calcium | 49 mg | 4% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 98 mg | 8% |
| Iron | 14 mg | 78% |
| Zinc | 0.4 mg | 4% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.62 mg | 4% |
| Folate | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 212 foods in “Breakfast cereals”
Energy333 kcal · median 382 kcal
Protein13.3 g · median 8.8 g
Fibre11.1 g · median 7.6 g
Sugars22.1 g · median 18.2 g
Saturated fat0 g · median 0.67 g
Salt0.95 g · median 0.82 g
90% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Iron14 mg · 78%
- Fibre11.1 g · 40%
Other foods in the group
More from “Breakfast cereals”
- Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's331 kcal
- Cereal, ready to eat, Shredded Spoonfuls, Barbara's Bakery337 kcal
- Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills328 kcal
- Cereal, ready to eat, Heritage Flakes, Nature's Path341 kcal
- Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post324 kcal
- Cereal, hot, oats (oatmeal), porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers343 kcal
- Cereal, hot, cream of wheat, Red River, dry Robin Hood344 kcal
- Cereal, ready to eat, Fibre 1, General Mills344 kcal
- Cereal, ready to eat, Flax plus: Raisin Bran, Nature's Path344 kcal
- Cereal, ready to eat, Shredded Wheat, Barbara's Bakery322 kcal
- Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery345 kcal
- Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice321 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.