Grain
cooked unsalted whole wheat cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
62
PROTEIN
2.0g
CARBS
13.7g
FAT
0.40g
FIBER
1.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories62kcal—
Protein2.0g4%
Carbohydrates13.7g5%
Fiber1.6g6%
Sugar0.08g0%
Total fat0.40g1%
Saturated fat0.06g0%
Cholesterol0mg0%
Water83.6g—
MINERALS
Sodium0mg0%
Potassium71mg2%
Calcium7.0mg1%
Iron0.62mg3%
Magnesium22mg5%
Phosphorus69mg6%
Zinc0.48mg4%
Copper0.08mg9%
Selenium12.8µg23%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.24mg2%
Vitamin K0.40µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.89mg6%
Vitamin B60.07mg4%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup242g
1 tablespoon15.1g
1 teaspoon5g
1 ml1g
1 liter1008.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
- ✓Provides complex carbohydrates for a slow and sustained release of energy.
- ✓Good source of essential nutrients including B vitamins (like niacin and thiamin), magnesium, and iron.
- ✓Regular consumption of whole grains is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
COOKING TIPS
In the kitchen.
- 1To reheat, add a splash of water, milk, or plant-based milk to prevent dryness and gently warm on the stovetop or in the microwave.
- 2Enhance flavor without salt by adding spices like cinnamon, nutmeg, or cardamom for a sweet profile, or herbs like thyme and rosemary for a savory one.
- 3Boost nutritional content and texture by topping with fresh berries, sliced bananas, nuts, seeds, or a dollop of yogurt.
- 4Use leftover cooked cereal as a base for grain bowls, add it to soups for thickness, or form into patties for veggie burgers.
STORAGE
Keep it fresh.
- Store cooked cereal in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is cooked unsalted whole wheat cereal healthy?
Yes, it is a highly nutritious whole grain option. It is low in calories (62 per 100g) and rich in dietary fiber, which supports digestive health, promotes satiety, and provides essential B vitamins and minerals like magnesium and iron.
Is whole wheat cereal good for weight loss?
It is an excellent choice for weight management because the high fiber content helps you feel full for longer periods. This satiety reduces the urge to snack, while the complex carbohydrates provide sustained energy without a high calorie count.
Is cooked whole wheat cereal gluten-free?
No, whole wheat cereal contains gluten, which is a protein found naturally in wheat. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Can diabetics eat cooked whole wheat cereal?
Yes, it is generally recommended for diabetics because it contains complex carbohydrates and fiber. These components slow down the absorption of sugar into the bloodstream, helping to maintain stable blood glucose levels compared to refined cereals.
Is this cereal vegan?
Yes, cooked unsalted whole wheat cereal is a 100% plant-based food. To keep it vegan, ensure it is prepared with water or a plant-based milk like almond, soy, or oat milk.
Is whole wheat cereal keto-friendly?
No, it is not keto-friendly. With approximately 13.7g of carbohydrates per 100g, it is too high in carbs for a standard ketogenic diet, which requires very low carbohydrate intake to maintain ketosis.
What does cooked whole wheat cereal taste like?
It has a mild, nutty, and earthy flavor with a slightly chewy or hearty texture. Because it is unsalted, it is quite neutral, making it a versatile base for both sweet toppings like fruit and honey or savory additions like herbs.
How do you prepare whole wheat cereal?
It is typically prepared by simmering the grains in water or milk (usually a 1:2 or 1:3 ratio) until the liquid is absorbed and the wheat is tender. Cooking times vary depending on the specific type of wheat grain used, such as cracked wheat or whole wheat berries.
How long does cooked whole wheat cereal last in the fridge?
Cooked whole wheat cereal can be stored in an airtight container in the refrigerator for 3 to 5 days. It can also be frozen for up to 3 months; just add a splash of liquid when reheating to prevent it from becoming too dry.
How can I add flavor to unsalted whole wheat cereal?
To enhance the flavor without adding salt, try mixing in fresh berries, sliced bananas, or a dash of cinnamon. For a savory version, you can add a drizzle of olive oil, cracked black pepper, or nutritional yeast.
