Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Plant foods · Grains · Breakfast cereals

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 1.8 g · 7 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 10.9 g · 44 kcal/100g
Fiber 0.8 g
Water 87 g
Total energy 55 kcal

Energy is predominantly from carbs (81%); EFSA recommends 45–60% for a balanced diet

Fat quality 54 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-3
0.01g
Omega-6
0.12g

Saturated fat is 1.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 17.0 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 33 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.13 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.10 mg
Folate (B9) 77 µg
Vitamin B12 0.00 µg

Minerals

Calcium 97 mg
Iron 5.3 mg
Magnesium 7 mg
Phosphorus 37 mg
Potassium 23 mg
Sodium 18 mg
Zinc 0.2 mg
Copper 0.04 mg
Manganese 0.20 mg
Selenium 12.8 µg

Notable source of Folate (B9) (38% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.