Whole wheat cereal, cooked
✓
Cup, Cooked246 g
✓
Cup, Dry, Yields755 g
✓
Oz, Dry, Yields181 g

Calories in 1 cup, dry, yields (755 g)
347.3 calories, 18 from fat
 
Carbs
77 g
 
Proteins
11.5 g
 
Fat
2 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Whole wheat cereal, cooked has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.02 cal/oz).
  • Rich in vitamins and minerals (18.2%/cal) - a good source of Selenium (stimulates the creation of antioxidants).
  • Whole wheat cereal, cooked contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
Calories Nutrition Risky Content
Low
Density
(0.5 cal/g)
High
Density
(18.2 %/cal)
Low
Density
(0.1 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
23%
Protein
26%
Carbs
39%
Fiber
3%
Fat
2%
Saturated Fat
0%
Cholesterol
42%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Whole wheat cereal, cooked

Serving Size: cup, dry, yields (755g)

* Amount Per Serving
Calories 347.3 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3.1%
Saturated Fat 0.3 g 1.5%
Cholesterol 0 mg 0%
Sodium 996.6 mg 41.5%
Total Carbohydrate 77 g 25.7%
Dietary Fiber 9.8 g 39.3%
Sugars (Added) 0 g 0%
Protein 11.5 g 23%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.4 mg 18.1%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 2.3 mcg 2.8%
 
Minerals
Calcium (Ca) 68 mg 7.6%
Copper (Cu) 0.5 mg 26.4%
Iron (Fe) 3.3 mg 18.5%
Magnesium (Mg) 135.9 mg 34%
Manganese (Mn) 0 mg 0%
Potassium (K) 377.5 mg 10.8%
Phosphorus (P) 370 mg 37%
Selenium (Se) 72.5 mcg 103.5%
Zinc (Zn) 2.8 mg 18.6%