Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Plant foods · Grains · Breakfast cereals

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 11.2 g · 45 kcal/100g
Fiber 0.4 g
Water 86 g
Total energy 56 kcal

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

Fat quality 55 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-3
0.01g
Omega-6
0.20g

Saturated fat is 1.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 22.3 (target ≤ 4).

Protein quality 31 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 31%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (31% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 27 / 100 How is this scored?

Vitamins

Vitamin C 0.0 mg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.8 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.03 mg
Folate (B9) 26 µg

Minerals

Calcium 125 mg
Iron 4.7 mg
Magnesium 8 mg
Phosphorus 27 mg
Potassium 23 mg
Sodium 4 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.23 mg

Notable source of Iron (34% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.