Cream of Wheat is a rich source of some vitamins and minerals. It is also low in fat and sodium. All values below are for 1 cup of Cream of Wheat, cooked in water without salt. Dietary Reference Intake (DRI) percentages are for adults younger than age 50. Percentages will vary for children, teenagers and older adults.
Calories
One cup of cooked Cream of Wheat contains 137 calories. The majority of these calories come from the 28.7g of carbohydrates in each cup. Very few of the calories in Cream of Wheat come from sugar; there is less than 1g of sugar in each cup.
Fiber
While some hot cereals, such as oatmeal, are a significant source of fiber, Cream of Wheat is not. One cup of contains 1.7g, which is less than 10 percent of the DRI for an adult on a 2,000 calorie per day diet.
Protein
One cup of Cream of Wheat contains 3.5g of protein. This protein comes from 18 different amino acids. Because Cream of Wheat does not contain all of the essential amino acids, it is not considered a complete protein. It does, however, supply some of the essential amino acids, such as leucine and lysine.
Fat
One cup of Cream of Wheat contains less than 1g of fat. Most of this fat is polyunsaturated.
Minerals
One cup of Cream of Wheat supplies many essential minerals including calcium, iron and manganese. One cup provides 25 percent of the DRI for calcium, 16 percent for phosphorus and 10 percent for copper. One cup also supplies more than 100 percent of the DRI of iron for men and 55 percent for women. Manganese is also present in a significant amount, with 1 cup providing 26 percent of the DRI for women and 20 percent for men.
Vitamins
Along with being a rich source of minerals, Cream of Wheat also supplies many vitamins, especially B vitamins. One cup provides 21 percent of the DRI of thiamin for women and 19 percent for men. Thiamin is important for the metabolism of carbohydrates and protein. Also supplied in 1 cup of Cream of Wheat is 18 percent of the DRI for folate, 13 percent of the DRI for pantothenic acid and more than 10 percent of the DRI for both riboflavin and niacin. Cream of Wheat provides very little of the fat-soluble vitamins E, A, K and D.
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