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Cream of Wheat

Is Cream of Wheat Good for You & Best Ways to Make It


Cream of Wheat has been a staple breakfast item for many people over the years and is commonly enjoyed for its warm, smooth texture. As the name suggests, it is a cereal made from finely ground wheat. When combined with water or milk and cooked, it turns into a creamy and satisfying porridge.

One of the notable qualities of Cream of Wheat is its nutritional profile, being rich in important nutrients such as iron, B vitamins, and calcium. These nutrients are essential for maintaining overall health, supporting the immune system, and promoting better cognitive function. Furthermore, Cream of Wheat is considered a low-calorie food, providing a filling breakfast option that can aid in weight management.

Although Cream of Wheat might seem like a simple porridge, its nutritional benefits make it a healthy choice for various dietary needs, including those of vegetarians and vegans. As a vegan source of iron and other essential nutrients, it can be a valuable addition to any meal plan aiming for optimum health.

What is Cream of Wheat?

Cream of Wheat is a popular porridge made from farina, a type of milled wheat. Farina is produced by grinding the wheat kernels, specifically the starchy endosperm, which forms the largest part of the kernel. This endosperm is responsible for providing nourishment as the grain develops and contains carbohydrates, proteins, vitamins, and minerals.

Unlike whole grain wheat, which contains all three parts of the kernel (bran, germ, and endosperm), Cream of Wheat is a more refined product that lacks the outer bran and inner germ layers. Despite this, it still offers a range of health benefits to consumers, such as being a good source of iron and B vitamins.

The process of making Cream of Wheat involves cooking the farina in water or milk until a smooth, creamy consistency is achieved. This porridge can be enjoyed with various toppings, such as fruit, honey, or cinnamon, to add flavour and nutritional value.

As a source of natural, whole-wheat carbohydrate, Cream of Wheat can be a suitable choice for breakfast or a light meal. It can be a filling option that can fit well into a calorie-controlled diet, with each cup of cooked Cream of Wheat containing only 126 calories.

In conclusion, though Cream of Wheat may not be as nutritionally dense as whole-grain alternatives, it still offers several key nutrients and health benefits that make it a potentially good choice for those seeking a warm, comforting meal.

Nutritional Content of Cream of Wheat

Cream of Wheat is a nutritious and versatile breakfast option that can be a beneficial addition to a balanced diet. One of the primary nutritional advantages of Cream of Wheat is its low-calorie content. A single cup of cooked Cream of Wheat contains approximately 126 calories, making it suitable for individuals on a calorie-controlled regimen.

In addition to being low in calories, Cream of Wheat is a good source of essential vitamins and minerals. Rich in B vitamins, this cereal provides an ample quantity of niacin, thiamine, vitamin B6, riboflavin, and folate. These nutrients are crucial for maintaining healthy brain function, energy production, and immune system support.

Furthermore, Cream of Wheat boasts a significant iron content, making it an excellent option for those looking to improve their iron intake. Iron is essential in the production of haemoglobin, which is responsible for carrying oxygen throughout the body.

Additionally, Cream of Wheat contains notable amounts of calcium, contributing to stronger bones and teeth. Calcium also supports proper muscle function and nerve signalling.

From a macronutrient perspective, Cream of Wheat primarily consists of carbohydrates, providing the body with a source of energy. While its fibre content is relatively modest, incorporating it into a meal with other fibre-rich foods can help balance this aspect of the dish. Cream of Wheat also contains some protein, further contributing to the overall nutritional profile.

In summary, Cream of Wheat is low in calories and provides a variety of essential vitamins and minerals, including B vitamins, iron, and calcium. With moderate amounts of carbohydrates, protein, and fibre, it can be an excellent option for a nourishing and wholesome breakfast.

Health Benefits of Cream of Wheat

Cream of Wheat is a popular breakfast choice for many people worldwide. This delicious and comforting dish offers various health benefits, which make it an attractive option for those looking to incorporate healthy meals into their diet.

Source of Iron and Other Minerals

One of the most significant benefits of Cream of Wheat is its rich iron content, providing 58% of the Daily Value (DV). Consuming adequate iron is essential in preventing anaemia and other health issues related to iron deficiencies.

Besides iron, Cream of Wheat is also a good source of other essential minerals, such as calcium, selenium, and copper. These minerals contribute to various bodily functions, including bone and teeth development, immune system support, and energy production.

Good for Heart and Bones

Consuming Cream of Wheat can positively impact heart health and bones. The calcium content in Cream of Wheat helps support nerve function, activates enzymes required for muscle contraction, and contributes to strong bones. By consuming a cup of Cream of Wheat, you will boost your calcium intake by 218 milligrams, or 22% of your daily needs.

Furthermore, Cream of Wheat is low in saturated fats and cholesterol, making it an excellent choice for maintaining heart health. It can help reduce the risk of heart disease and stroke by providing nutrients necessary for a healthy cardiovascular system.

Energy and Weight Management

Cream of Wheat is a great source of natural, whole-wheat carbohydrates that provide energy and aid in weight management. Made from the endosperm, the centre of the kernel, Cream of Wheat contains carbohydrates, proteins, vitamins, and minerals that work together to provide energy and sustenance throughout the day.

In addition, Cream of Wheat is low in fat and calories, making it a suitable option for individuals looking to lose or maintain their weight. Incorporating Cream of Wheat into a balanced diet can help promote healthy weight management while providing essential nutrients that support overall health.

Comparing Cream of Wheat to Other Grains


Cream of Wheat and oatmeal share similarities as they are both hot cereals consumed at breakfast. However, oatmeal contains more fiber and is low on the glycemic index, making it a suitable food option for diabetics or individuals with pre-diabetes. Unlike Cream of Wheat, oatmeal is a whole grain with the outer bran layer intact, providing additional health benefits.


Grits, another popular hot cereal, are made from corn rather than wheat. Although they share a similar consistency with Cream of Wheat, grits are generally lower in protein and vitamins. However, they are also gluten-free, making them a suitable alternative for individuals with gluten intolerance or celiac disease.


Corn is a versatile grain that can be used to make various products, such as grits and cornmeal. As a whole grain, corn contains more fiber and nutrients than Cream of Wheat. Additionally, corn-based products are gluten-free and can serve as healthy alternatives for those seeking to avoid gluten in their diets.

Other Whole Grains

Whole grains like whole wheat, barley, and quinoa provide increased nutritional value compared to Cream of Wheat. They contain higher levels of dietary fiber, vitamins, and minerals essential for a healthy diet. Opting for whole grain products over Cream of Wheat can lead to more significant health benefits.

In summary, there are several suitable alternatives to Cream of Wheat, each with its unique nutritional profile. By comparing these alternatives, you can make an informed choice that best suits your dietary preferences and requirements.

How to Prepare and Serve Cream of Wheat

Stovetop Preparation

To prepare Cream of Wheat on the stovetop, start by bringing water or milk to a boil in a saucepan. Whisk in the Cream of Wheat gradually, ensuring you eliminate any lumps. Cook the mixture over medium heat while stirring constantly until it reaches your desired consistency. Remember, using milk instead of water can add more flavour to your Cream of Wheat.

Instant and Microwave Options

For those who prefer quicker methods, instant Cream of Wheat and microwave options are available. Instant varieties usually require boiling water to be stirred into the Cream of Wheat, while microwave options involve cooking the mixture in the microwave for a short period. Follow the instructions on the packaging for best results.

Sweet and Savory Toppings

Enhance your Cream of Wheat with various toppings to suit your taste, whether sweet or savoury. Sweet toppings can include fruits, maple syrup, cinnamon, nuts, and seeds. For a savoury spin, try adding butter, cheese, or even some vegetables.

  • Sweet options: berries, sliced bananas, honey, brown sugar, cocoa powder
  • Savoury options: shredded cheese, sautéed vegetables, herbs, olive oil

Vegan and Vegetarian Alternatives

Cream of Wheat can cater to vegetarian and vegan dietary preferences as well. Vegetarian versions usually involve substituting milk for water when cooking, while vegan options can be made by using plant-based milk alternatives such as almond, soy, or oat milk.

Additionally, vegan-friendly toppings like fruits, nuts, seeds, and plant-based butter or cheeses can be added for extra flavour and texture.

In summary, Cream of Wheat can be prepared in various ways, from stovetop to microwave cooking. It can be customised with different toppings and adjusted to accommodate vegetarian and vegan lifestyles, making it an excellent choice for a nutritious and versatile breakfast option.

Special Considerations and Varieties

Gluten Intolerance and Celiac Disease

Cream of Wheat is made from farina, which is a type of wheat. Therefore, it contains gluten, making it unsuitable for individuals with gluten intolerance or celiac disease. Those with these conditions need to opt for gluten-free alternatives such as quinoa or rice porridge for a similar type of breakfast meal.

Diabetes and Glycemic Index

The glycemic index (GI) of a food indicates how quickly it raises blood sugar levels. Since Cream of Wheat has a high GI, it might not be the best choice for people with diabetes or those looking to control their blood sugar levels. However, Cream of Wheat does provide some necessary nutrients, such as calcium, iron, and B vitamins. To lower the GI, consider adding some low GI foods like nuts, seeds, or berries to the breakfast porridge.

Important Warnings and Side Effects

Although Cream of Wheat offers a good source of carbohydrates, fibre, iron, and calcium, it is essential to consider any potential side effects, especially for individuals with specific health concerns like hypertension or high cholesterol. Cream of Wheat is typically low in fat and cholesterol, but some added ingredients, such as butter or cream, could increase these levels. Moderation is key in such cases.

The sodium content of Cream of Wheat is worth noting for those with hypertension or high blood pressure. Keep an eye on the amount of salt added during preparation to ensure that it aligns with one’s dietary requirements. Additionally, check the label for low-sodium varieties where needed.

In summary, consuming Cream of Wheat is suitable for some individuals and offers a range of nutrients and minerals. However, it may not be appropriate for those with gluten intolerance, celiac disease, or diabetes. Balancing its consumption with other whole grains, fruits, and protein sources is advised to maintain a well-rounded diet.

Popular Cream of Wheat Flavours and Brands

Cream of Wheat is a well-known breakfast cereal brand that offers a variety of flavours to cater to different taste preferences. Some popular Cream of Wheat flavours and brands include the Original 2½ Minute, Cocoa Nut with Real Almonds, and Maple Brown Sugar.

The Original 2½ Minute Cream of Wheat is a classic that many individuals enjoy due to its simple and comforting taste. Made from ground wheat, it offers a neutral canvas that consumers can customise to their liking by adding their favourite toppings, such as fruits, nuts, or spices.

Besides the Original 2½ Minute, Cream of Wheat offers a Cocoa Nut with Real Almonds flavour that combines the rich taste of cocoa and the crunch of almonds. This flavour caters to those who prefer a nuttier and chocolaty twist to their breakfast cereal.

Another popular flavour is Maple Brown Sugar, which is a perfect blend of sweet maple syrup and warm brown sugar. This flavour offers a wholesome and indulgent taste to start your day on a sweet note.

In addition to the Cream of Wheat brand, there is also Cinnabon-flavoured Cream of Wheat that adds a tempting cinnamon twist to the traditional breakfast cereal. This flavour is inspired by the popular cinnamon roll chain Cinnabon and offers a delightful, warm, and aromatic experience.

Overall, these popular Cream of Wheat flavours and brands provide a wide range of choices for individuals to enjoy a nutritious and wholesome breakfast. By offering various flavours, Cream of Wheat caters to different taste preferences, ensuring everyone can find a flavour they enjoy.

Frequently Asked Questions

What are the health benefits of Cream of Wheat?

Cream of Wheat is a nutritious breakfast option, offering essential nutrients like iron, calcium, and B vitamins. It is high in iron and also provides a good amount of calcium for healthy bones and teeth. Its B vitamins contribute to overall energy and brain function.

How does Cream of Wheat compare to oatmeal nutritionally?

While both Cream of Wheat and oatmeal provide key nutrients, there are some differences. Oatmeal generally has higher amounts of fibre and protein, making it more satiating. Cream of Wheat is higher in iron and has more B vitamins. Depending on personal needs and preferences, both options can be part of a balanced diet.

Does Cream of Wheat contain gluten?

Yes, Cream of Wheat is made from wheat, which contains gluten. Those with celiac disease or a gluten sensitivity should avoid consuming Cream of Wheat and consider alternatives like gluten-free oats or rice-based cereals.

Is Cream of Wheat easy to digest?

Cream of Wheat has a relatively smooth texture, as it is made from ground wheat. This makes it easier to digest compared to more fibrous and coarser grains. However, it is essential to note that individual digestion needs vary, and those with specific concerns should consult their healthcare providers.

What is the difference between instant and regular Cream of Wheat?

Instant Cream of Wheat has been pre-cooked and dried, allowing for a quicker cooking time compared to regular Cream of Wheat. The nutritional content of both options is essentially the same; however, instant Cream of Wheat may have added sugars or other ingredients depending on the product. Be sure to check labels to choose a healthy option.

How many calories are in a serving of Cream of Wheat?

A typical serving of Cream of Wheat contains around 133 calories, with 4 grams of protein, 0.5 grams of fat, 28 grams of carbohydrates, and 1 gram of fibre. Keep in mind that these values may vary depending on the specific product and any additional ingredients, such as sweeteners or toppings.