Cereals, whole wheat hot natural cereal, dry

1 cup (94 g): 321 kcal, 10.5 g protein, 70.7 g carbohydrate and 1.9 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (94 g)

Amount per serving

Calories320

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 71g	26%
Dietary Fiber 9g	32%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 11g	21%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 3.2mg	20%
Potassium 370mg	8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (94 g) gives you

High in Protein (21% DV), Dietary fiber (32% DV), Magnesium (27% DV), Phosphorus (29% DV), Zinc (23% DV), Copper (48% DV), Manganese (131% DV), Selenium (121% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (22% DV), Niacin (B3) (29% DV), Vitamin B6 (22% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 83% carbohydrate · 5% fat

Protein: 11 g 12%
Carbs: 71 g 83%
Fat: 2 g 5%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 20% of foods
Protein: more than 58% of foods
Total fat: less than 66% of foods
Carbohydrate: more than 95% of foods
Dietary fiber: more than 96% of foods
Total sugars: less than 62% of foods
Sodium: less than 94% of foods

All nutrients (38)

Amounts for 1 cup (94 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	321 kcal	342 kcal
Protein	10.5 g	11.2 g	21%
Carbohydrate	70.7 g	75.2 g	26%
Dietary fiber	8.93 g	9.5 g	32%
Total sugars	0.395 g	0.42 g
Water	9.31 g	9.9 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.88 g	2 g	2%
Saturated fat	0.282 g	0.3 g	1%
Monounsaturated fat	0.266 g	0.283 g
Polyunsaturated fat	0.948 g	1.01 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	37.6 mg	40 mg	3%
Iron	3.19 mg	3.39 mg	18%
Magnesium	115 mg	122 mg	27%
Phosphorus	356 mg	379 mg	29%
Potassium	366 mg	389 mg	8%
Sodium	1.88 mg	2 mg	0%
Zinc	2.5 mg	2.66 mg	23%
Copper	0.431 mg	0.458 mg	48%
Manganese	3.01 mg	3.2 mg	131%
Selenium	66.5 mcg	70.7 mcg	121%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.23 mg	1.31 mg	8%
Vitamin K	2.26 mcg	2.4 mcg	2%
Thiamin (B1)	0.376 mg	0.4 mg	31%
Riboflavin (B2)	0.282 mg	0.3 mg	22%
Niacin (B3)	4.61 mg	4.9 mg	29%
Pantothenic acid (B5)	0.86 mg	0.915 mg	17%
Vitamin B6	0.368 mg	0.391 mg	22%
Folate	73.3 mcg	78 mcg	18%
Vitamin B12	0 mcg	0 mcg	0%
Choline	21.7 mg	23.1 mg	4%

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 171667 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.