1 cup (medium) of Whole wheat cereal (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 27.6 g of carbs, 4.6 g of protein, 1 g of fat and 4 g of fiber. Its 1.5 mg of Manganese covers 66% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat cereal?

Whole wheat cereal is a packaged breakfast cereal made mainly from whole wheat, shaped into crunchy pieces or flakes. Its flavour is mildly toasted, and the texture softens once it sits in liquid. Depending on the variety, it can be eaten plain or paired with milk, yoghurt and fruit.

It is an easy breakfast across many English-speaking countries: serve it in a bowl with milk, or add it to yoghurt with fresh fruit for more texture. Whole wheat cereal is a whole-grain choice with plenty of fibre and relatively little sugar; it provides 10 g of fibre per 100 g. For a more filling bowl, pair it with yoghurt and fruit, and pour on the milk just before eating if you want it to stay crunchy.

Whole wheat cereal Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

69g

· 25% DV

Protein

11.5g

· 23% DV

Fat

2.5g

· 3% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 80% · Protein 13% · Fat 7%

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Whole wheat cereal Vitamins & Minerals

Vitamins

5.5mg · 34% DV

0.4mg · 33% DV

Biotin

6µg · 20% DV

0.9mg · 18% DV

Minerals

Manganese

4mg · 174% DV

Selenium

70µg · 127% DV

Phosphorus

330mg · 47% DV

Potassium ⭐

410mg · 12% DV

Copper

0mg · 0% DV

How Nutritious Is Whole wheat cereal?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Whole wheat cereal Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat cereal

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat cereal Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Whole wheat cereal Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat cereal Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole wheat cereal Fat Profile

SATURATED

0.45g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

Compare Whole wheat cereal

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Foods Similar to Whole wheat cereal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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150 kcal

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat cereal

Is whole wheat cereal a healthy breakfast?

Yes. Whole wheat cereal is made from whole grains, is high in fibre and low in sugar. Pair it with milk or yoghurt and fruit for a more filling breakfast.

What can you eat with whole wheat cereal?

Whole wheat cereal goes well with milk or yoghurt, and you can top it with fresh fruit, nuts or seeds. Add the liquid just before eating if you want to keep the cereal crunchy.

Is whole wheat cereal better than oatmeal?

Neither is automatically better: whole wheat cereal is made from wheat, while oatmeal is made from oats. They differ in taste and texture, so choose the one you enjoy and check the product’s ingredients for added sugar.

Does whole wheat cereal keep you full?

It can help you feel full because whole wheat cereal is high in fibre. Having it with yoghurt or milk and fruit makes a more substantial meal than eating a small bowl of cereal on its own.

Can whole wheat cereal help with weight loss?

Whole wheat cereal does not cause weight loss by itself, but its fibre may help you feel satisfied. Keep your serving moderate and avoid turning it into a high-sugar meal with sweet toppings.

Can people with diabetes eat whole wheat cereal?

People with diabetes can often include whole wheat cereal, but its carbohydrates can raise blood sugar. Fibre may slow digestion; serving size and what you eat with it matter, so ask your doctor or dietitian what suits your plan.

How is whole wheat cereal different from bran cereal?

Whole wheat cereal is made from the whole wheat grain, while bran cereal focuses on the grain’s outer bran layer. Their texture, fibre content and ingredients vary by product, so they are not interchangeable by name alone.

Can you eat whole wheat cereal as a dry snack?

Yes, whole wheat cereal can be eaten dry as a snack. Put a small portion in a bowl or container rather than eating from the package, which makes it easier to keep track of how much you have.

How should you store whole wheat cereal after opening?

Store whole wheat cereal in a tightly sealed container in a cool, dry cupboard. Keeping moisture and air out helps it stay crisp; avoid storing it near heat or steam.

Can you make whole wheat cereal taste sweeter without adding sugar?

Yes. Add sliced banana, berries or another ripe fruit to whole wheat cereal for natural sweetness. Cinnamon can also add flavour without needing to pour in sugar or syrup.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026