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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, it is a highly nutritious whole grain option. It is low in calories (62 per 100g) and rich in dietary fiber, which supports digestive health, promotes satiety, and provides essential B vitamins and minerals like magnesium and iron.
It is an excellent choice for weight management because the high fiber content helps you feel full for longer periods. This satiety reduces the urge to snack, while the complex carbohydrates provide sustained energy without a high calorie count.
No, whole wheat cereal contains gluten, which is a protein found naturally in wheat. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Yes, it is generally recommended for diabetics because it contains complex carbohydrates and fiber. These components slow down the absorption of sugar into the bloodstream, helping to maintain stable blood glucose levels compared to refined cereals.
Yes, cooked unsalted whole wheat cereal is a 100% plant-based food. To keep it vegan, ensure it is prepared with water or a plant-based milk like almond, soy, or oat milk.
No, it is not keto-friendly. With approximately 13.7g of carbohydrates per 100g, it is too high in carbs for a standard ketogenic diet, which requires very low carbohydrate intake to maintain ketosis.
It has a mild, nutty, and earthy flavor with a slightly chewy or hearty texture. Because it is unsalted, it is quite neutral, making it a versatile base for both sweet toppings like fruit and honey or savory additions like herbs.
cooked unsalted whole wheat cereal is a versatile ingredient found in cuisines around the world. With 62 calories per 100g and 2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 0 recipes featuring cooked unsalted whole wheat cereal with step-by-step instructions.
Browse recipes →It is typically prepared by simmering the grains in water or milk (usually a 1:2 or 1:3 ratio) until the liquid is absorbed and the wheat is tender. Cooking times vary depending on the specific type of wheat grain used, such as cracked wheat or whole wheat berries.
Cooked whole wheat cereal can be stored in an airtight container in the refrigerator for 3 to 5 days. It can also be frozen for up to 3 months; just add a splash of liquid when reheating to prevent it from becoming too dry.
To enhance the flavor without adding salt, try mixing in fresh berries, sliced bananas, or a dash of cinnamon. For a savory version, you can add a drizzle of olive oil, cracked black pepper, or nutritional yeast.