Breakfast Cereals

Cereals, whole wheat hot natural cereal, dry

100 grams of cereals (whole wheat hot natural cereal, dry) has 342 calories, 11.2 g of protein, 2 g of total fat and 75.2 g of carbohydrate, including 9.5 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 171667

Amount

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Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories342

Amount% Daily Value*

  • Total fat 2 g 3%
  • Saturated fat 0.3 g 2%
  • Trans fat —
  • Monounsaturated fat 0.28 g
  • Polyunsaturated fat 1 g
  • Cholesterol 0 mg 0%
  • Sodium 2 mg 0%
  • Total carbohydrate 75.2 g 27%
  • Dietary fiber 9.5 g 34%
  • Total sugars 0.42 g
  • Protein 11.2 g 22%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

342

Protein

11.2g

Total fat

2g

Carbohydrate

75.2g

Protein supplies about 13% of the calories in this food, using 4 calories per gram of protein. It has 2 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

NutrientAmount% Daily ValueDaily Value
Vitamin A (RAE)0 mcg0%900 mcg
Vitamin C0 mg0%90 mg
Vitamin D0 mcg0%20 mcg
Vitamin E1.3 mg9%15 mg
Vitamin K2.4 mcg2%120 mcg
Thiamin (B1)0.4 mg33%1.2 mg
Riboflavin (B2)0.3 mg23%1.3 mg
Niacin (B3)4.9 mg31%16 mg
Vitamin B60.39 mg23%1.7 mg
Folate78 mcg20%400 mcg
Vitamin B120 mcg0%2.4 mcg
Choline23.1 mg4%550 mg
Calcium40 mg3%1,300 mg
Iron3.4 mg19%18 mg
Potassium389 mg8%4,700 mg
Magnesium122 mg29%420 mg
Phosphorus379 mg30%1,250 mg
Zinc2.7 mg24%11 mg
Copper0.46 mg51%0.9 mg
Selenium70.7 mcg129%55 mcg
Water9.9 g——
Caffeine0 mg——

Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for cereals (whole wheat hot natural cereal, dry), with their weight in grams and the calories in each.

PortionWeightCaloriesProtein
1 cup94 g32110.5 g
0.33 cup31 g1063.5 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 171667 (fdc.nal.usda.gov), published Apr 1, 2019.
  • FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
  • USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.