Cooked Whole Wheat Cereal
Cooked whole wheat cereal is a light and nutritious option to start your day energized. It’s rich in dietary fiber, which supports healthy digestion and helps keep you feeling full. The cereal provides a good amount of protein with very low fat content, mainly unsaturated fats. It also supplies important minerals such as iron, magnesium, and phosphorus that support overall wellness.
Macro Impact
A Serving (240 g) of Cooked Whole Wheat Cereal contains 149 calories, 4.8 g of protein, 32.9 g of carbohydrates, and 0.96 g of fat.
Calorie Burn
How long would it take to burn off 149 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace38 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)14 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (240 g)
Carbohydrates
- Carbohydrates32.9 / 313 g(11%)
- Dietary Fiber3.8 / 38 g(10%)
- Soluble Fiber1.2 g
- Insoluble Fiber2.6 g
- Total Sugars0.19 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.96 / 83 g(1%)
- Saturated Fat0.14 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.14 g
- Polyunsaturated Fat0.48 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.04 g
- Omega-60.45 g
- Omega-90.14 g
- Oleic Acid0.14 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0 g
- Caprylic Acid0 g
- Linoleic Acid0.45 g
- Myristic Acid0 g
- Palmitic Acid0.14 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.04 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein4.8 / 56 g(9%)
Amino Acids
- Lysine0.12 g
- Serine0.22 g
- Valine0.24 g
- Alanine0.26 g
- Cystine0 g
- Cysteine0.05 g
- Proline0.38 g
- Taurine0 mg
- Arginine0.31 g
- Histidine0.12 g
- Threonine0.19 g
- Isoleucine0.22 g
- Methionine0.05 g
- Tryptophan0.07 g
- Glutamic Acid1.1 g
- Aspartic Acid0.48 g
- Phenylalanine0.34 g
- Glycine0.19 g
- Leucine0.36 g
- Tyrosine0.17 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.58 / 15 mg(4%)
- Vitamin K0.96 / 120 ug(1%)
- Vitamin B60.18 / 1.3 mg(13%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.17 / 1.2 mg(14%)
- Riboflavin (B2)0.12 / 1.3 mg(9%)
- Niacin (B3)2.1 / 16 mg(13%)
- Folate33.6 / 400 ug(8%)
- Pantothenic Acid (B5)0.4 / 5 mg(8%)
- Biotin0 / 30 ug(0%)
- Choline10.1 / 550 mg(2%)
Minerals
- Calcium16.8 / 1,000 mg(2%)
- Iron1.5 / 8 mg(19%)
- Magnesium52.8 / 420 mg(13%)
- Phosphorus165.6 / 700 mg(24%)
- Potassium170.4 / 3,400 mg(5%)
- Sodium559.2 / 2,300 mg(24%)
- Zinc1.2 / 11 mg(10%)
- Copper0.2 / 0.9 mg(22%)
- Manganese1.4 / 2.3 mg(61%)
- Selenium30.7 / 55 ug(56%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water200.6 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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