Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 17, 2025
Cream of wheat, instant, made with water - nutritional information
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Cream of wheat, instant, made with water

🔥 82 Calories
💪 1.5g Protein
⚡ 14.1g Carbohydrates
🥑 2.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Cream of wheat, instant, made with water
Energy density
Moderate
82 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 69% Carbohydrates · 23% Fat
Glycemic profile
High GI
GI 70 · GL 11
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

82
kcal/100g
Protein
1.5g
Carbohydrates
14.1g
Fat
2.1g
Glycemic Index:
70

About Cream of wheat, instant, made with water

Cream of wheat is a type of farina, a cereal made from the endosperm of durum wheat, which is finely milled to create a smooth, creamy texture when cooked. Originating in Italy, it has become a popular breakfast staple in many cultures, particularly in North America, where it is often consumed as a hot porridge. Instant cream of wheat is pre-cooked and dehydrated, requiring only the addition of hot water or milk to prepare. This convenience makes it an appealing option for those seeking a quick and easy meal.

Nutritionally, cream of wheat is a source of carbohydrates, providing energy for daily activities. With approximately 82 calories per 100 grams, it contains 1.5 grams of protein, 14.1 grams of carbohydrates, and 2.1 grams of fat. It is low in saturated fat and cholesterol, making it a heart-healthy choice. Additionally, cream of wheat is often fortified with vitamins and minerals, including iron and B vitamins, enhancing its nutritional profile. Its versatility allows it to be enjoyed sweet or savory, making it suitable for various diets and preferences.

Health Benefits

Supports digestive health due to its fiber content.
Provides a quick source of energy, ideal for morning meals.
Low in fat, making it suitable for weight management.
Rich in iron, which is essential for blood health.
Contains B vitamins that aid in metabolism and energy production.
Gluten-free option for those with gluten sensitivities when made with certified gluten-free oats.
Easy to digest, making it a good option for those with gastrointestinal issues.
Versatile base for adding fruits, nuts, or sweeteners for personalized nutrition.
Helps in maintaining steady blood sugar levels with proper pairing.
Aids in muscle recovery when combined with protein sources post-exercise.

Recommended Food Pairings

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Top with fresh berries for added antioxidants and natural sweetness.
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Add nuts or seeds for healthy fats and protein to help keep you full.
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Stir in honey or maple syrup for a touch of sweetness without refined sugars.
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Mix in yogurt for a creamy texture and probiotics for gut health.
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Serve alongside scrambled eggs for a balanced breakfast with protein.

How to Consume

Serving size
1 medium cup (about 150g prepared)
Frequency
2-3 times per week
  • •Prepare with water or milk for a creamier texture.
  • •Consider adding spices like cinnamon for flavor and health benefits.
  • •Experiment with different toppings to enhance nutritional value.
  • •Use as a base for savory dishes by adding vegetables and proteins.
  • •Pair with a source of protein for a balanced meal.

Selection & Storage

How to choose:

  • ✓Select packages that are sealed properly to ensure freshness.
  • ✓Check the expiration date to ensure you are purchasing a fresh product.
  • ✓Look for whole-grain options for added fiber and nutrients.
  • ✓Avoid packages that show signs of damage or moisture.
Storage
Store in a cool, dry place away from direct sunlight. Ideal temperature is below 75°F (24°C) with low humidity.
Shelf life
Unopened, it can last up to 2 years; once opened, store in an airtight container for 6 months.

Warnings & Contraindications

  • ⚠️People with gluten intolerance should avoid unless certified gluten-free.
  • ⚠️Individuals with wheat allergies should avoid this product.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Avoid adding excessive sugars or high-calorie toppings to maintain health benefits.

Frequently Asked Questions

How many calories does Cream of wheat, instant, made with water have?

Cream of wheat, instant, made with water contains approximately 82 calories per 100 grams. This makes it a low-calorie food option suitable for breakfast or snacks, especially when combined with other nutritious ingredients.

Is Cream of wheat, instant, made with water healthy?

Yes, cream of wheat is considered a healthy option, especially when prepared with water. It is low in fat and cholesterol, provides essential nutrients like iron and B vitamins, and can be fortified. Additionally, it is easy to digest, making it suitable for many dietary needs.

How should Cream of wheat, instant, made with water be stored?

To store cream of wheat, keep it in a cool, dry place in an airtight container to maintain freshness. If unopened, it can last up to 2 years; once opened, it should be consumed within 6 months for best quality.

What are the benefits of eating Cream of wheat, instant, made with water?

Eating cream of wheat provides several benefits, including a quick source of energy, low fat, and high iron content. It supports digestive health due to its fiber content and can be easily customized with various toppings to enhance nutritional value.

How much Cream of wheat, instant, made with water can I eat per day?

A recommended serving size is about 150 grams prepared. Consuming cream of wheat 2-3 times a week can be beneficial, but it's important to balance it with other foods in your diet for overall nutrition.

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