Grain
dry whole wheat cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
342
PROTEIN
11.2g
CARBS
75.2g
FAT
2.0g
FIBER
9.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories342kcal—
Protein11.2g22%
Carbohydrates75.2g27%
Fiber9.5g34%
Sugar0.42g1%
Total fat2.0g3%
Saturated fat0.30g2%
Cholesterol0mg0%
Water9.9g—
MINERALS
Sodium2.0mg0%
Potassium389mg8%
Calcium40mg3%
Iron3.4mg19%
Magnesium122mg29%
Phosphorus379mg30%
Zinc2.7mg24%
Copper0.46mg51%
Manganese3.2mg139%
Selenium70.7µg129%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.3mg9%
Vitamin K2.4µg2%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.30mg23%
Niacin (B3)4.9mg31%
Pantothenic acid (B5)0.92mg18%
Vitamin B60.39mg23%
Folate (B9)78µg20%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup31g
1 tablespoon1.9g
1 teaspoon0.6g
1 ml0.1g
1 liter129.2g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which supports digestive health and promotes a feeling of fullness.
- ✓Excellent source of B vitamins, including niacin and thiamin, which are crucial for energy metabolism.
- ✓Rich in minerals like magnesium, iron, and zinc, essential for various bodily functions.
- ✓Consumption of whole grains is linked to a reduced risk of chronic diseases like heart disease and type 2 diabetes.
COOKING TIPS
In the kitchen.
- 1Enjoy as a classic breakfast with milk or a plant-based alternative, topped with fresh fruit or nuts.
- 2Crush the cereal to create a fiber-rich coating for baked chicken or fish, or as a crunchy topping for casseroles.
- 3Incorporate into homemade granola, energy bars, or muffins for added texture and nutritional value.
- 4Use as a crunchy layer in yogurt parfaits or as a topping for smoothie bowls.
STORAGE
Keep it fresh.
- Store in a cool, dry pantry away from direct sunlight to maintain freshness.
- After opening, tightly seal the original bag or transfer to an airtight container to prevent staleness and protect from pests.
FAQ
Frequently asked questions.
Is dry whole wheat cereal healthy?
Yes, dry whole wheat cereal is very healthy. It's an excellent source of dietary fiber, B vitamins (niacin, thiamin), and minerals like magnesium, iron, and zinc. Regular consumption of whole grains is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
What are the nutritional values of dry whole wheat cereal?
Per 100g, dry whole wheat cereal typically contains about 342 calories, 11.2g of protein, 75.2g of carbohydrates, and 2g of fat. It's particularly notable for its high fiber content, which contributes significantly to its carbohydrate profile.
Is dry whole wheat cereal good for weight loss?
Yes, it can be beneficial for weight loss due to its high fiber content. Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. However, portion control is still important due to its calorie density.
Is dry whole wheat cereal gluten-free?
No, dry whole wheat cereal is not gluten-free. As it's made from whole wheat, it naturally contains gluten, which is a protein found in wheat, barley, and rye. Individuals with celiac disease or gluten sensitivity should avoid it.
Can diabetics eat dry whole wheat cereal?
Yes, diabetics can often eat dry whole wheat cereal in moderation. Its high fiber content helps slow down sugar absorption, leading to a more stable blood glucose response compared to refined cereals. Always check the specific product's sugar content and consult with a healthcare professional.
How do you typically eat/prepare dry whole wheat cereal?
Dry whole wheat cereal is most commonly eaten as a breakfast food. It's typically served with milk (dairy or non-dairy), and often topped with fresh fruit, nuts, or seeds for added flavor and nutrition. It can also be used as a crunchy topping for yogurt or smoothies.
What does dry whole wheat cereal taste like?
The taste of dry whole wheat cereal is generally mild, nutty, and slightly earthy. It has a distinct whole grain flavor, which can vary slightly depending on the specific brand and processing. Its texture is typically crunchy when dry and softens when milk is added.
How should I store dry whole wheat cereal?
To maintain freshness and prevent it from going stale, store dry whole wheat cereal in a cool, dry place away from direct sunlight. Keep it in its original packaging, or transfer it to an airtight container after opening.
How long does dry whole wheat cereal last?
Unopened, dry whole wheat cereal can last for 6-12 months past its printed 'best by' date if stored properly. Once opened, it's best consumed within 2-3 months for optimal freshness and taste, though it may remain safe to eat for longer.
Is dry whole wheat cereal a good source of fiber?
Yes, dry whole wheat cereal is an excellent source of dietary fiber. Fiber is crucial for digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
