Whole wheat cereal, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and wholesome breakfast, cooked whole wheat cereal offers a warm, fiber-rich start to the day with a satisfying texture and earthy flavor.
Per 100g reference serving, Whole wheat cereal, cooked provides 47 kcal of energy, 1.55g protein (12% of calories), 10.4g total carbohydrates (83% of calories, including 1.3g dietary fiber and 0.06g sugars), and 0.28g total fat (5% of calories).
Vitamins Profile in Whole wheat cereal, cooked (Per 100g)
Track how Whole wheat cereal, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.18 mg | 1.2% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.044 mg | 3.7% DV |
| Vitamin B2 (Riboflavin) | 0.037 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.609 mg | 3.8% DV |
| Vitamin B6 (Pyridoxine) | 0.049 mg | 2.9% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 3.2 mg | 0.6% DV |
| Lutein + Zeaxanthin | 28 µg | 0.3% DV |
Minerals & Electrolytes in Whole wheat cereal, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 9 mg | 0.7% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 51 mg | 1.1% DV |
| Zinc (Zn) | 0.38 mg | 3.5% DV |
| Selenium (Se) | 9.8 µg | 17.8% DV |
| Phosphorus (P) | 50 mg | 4% DV |
| Copper (Cu) | 0.07 mg | 7.8% DV |
| Sodium (Na) | 71 mg | 3.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.01 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.129 g | 0.9% DV |
| Monounsaturated Fat (MUFA) | 0.039 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.139 g | 0.7% DV |
| Saturated Fat (SFA) | 0.041 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Whole wheat cereal, cooked contains 47 calories (kcal), 1.55g of protein, 10.4g of carbohydrates (1.3g fiber, 0.06g total sugars), and 0.28g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Whole wheat cereal, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.953 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Whole wheat cereal, cooked: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Whole wheat cereal, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.