Is Cream of Wheat Good for Weight Loss? Honest Evidence Review

The honest answer: modest yes for plain prepared portions, but Cream of Wheat (farina) is a refined-wheat cereal that gets significantly outperformed by oats on every weight-loss-relevant axis except one. It is not a fat-burner; the cereal-aisle health framing oversells it. Per USDA FoodData Central^[9], 1 cup of Cream of Wheat cooked with water (~241 g) delivers ~133 kcal, ~3.8 g protein, ~28 g carbohydrate, only ~1 g fiber, and ~0.5 g fat. The enriched commercial product also carries ~10 mg of iron per cup (~58% Daily Value) plus added thiamin, riboflavin, niacin, and folate. Two structural problems for weight-loss eating: fiber is minimal (~1 g per cup) versus ~4 g per ½ cup of dry oats with ~2 g of cholesterol-lowering beta-glucan (Whitehead 2014 AJCN^[3], Ho 2016 Br J Nutr^[4]); and the glycemic profile is high — the Atkinson 2021 international GI tables^[1] place farina around GI ~66–74 depending on cooking time, a spike-then-crash pattern that erodes morning-to-lunch satiety. Where Cream of Wheat genuinely earns its place: the iron fortification is a real benefit for heavy-menstruating women, vegetarians, and postpartum women regardless of weight loss; and the soft, low-fat, low-fiber texture makes it unusually tolerable for GLP-1 patients in nausea-dominant titration weeks when oats and high-fiber breakfasts trigger GI side effects. The plain 1-cup-with-water build at ~133 kcal and ~4 g of protein is an inadequate breakfast for satiety; the protein-anchored build (1 cup cooked + 1 cup skim milk + 1 scoop whey + cinnamon + berries) lands around ~370 kcal with ~35 g protein and is a legitimate weight-loss breakfast — the Leidy 2015 AJCN protein-satiety review^[5] documents that ~25–30 g of protein per meal is the breakfast-satiety threshold. Flavored “instant” packets (maple brown sugar, apple cinnamon, cinnabon) typically pack 130–180 kcal with 11–15 g of added sugar per packet — those are not weight-loss-friendly. Magnitude check: STEP-1 semaglutide^[7] −14.9% body weight at 68 weeks; SURMOUNT-1 tirzepatide^[8] −20.9% at 72 weeks. No breakfast cereal approaches that magnitude, and oats outperform Cream of Wheat on every weight-loss-relevant axis except GLP-1-nausea tolerance.

At a glance

• USDA per 1 cup cooked with water (~241 g)^[9]: ~133 kcal, ~3.8 g protein, ~28 g carbohydrate, ~1 g fiber, ~0.5 g fat, ~10 mg iron (~58% DV, enriched). Added thiamin, riboflavin, niacin, folate.
• Fiber gap vs oats: ~1 g per cup cooked (Cream of Wheat) vs ~4 g per ½ cup dry (old-fashioned oats), of which ~2 g is beta-glucan — the LDL-lowering, satiety-prolonging soluble fiber whose evidence base (Whitehead 2014 AJCN^[3], Ho 2016 Br J Nutr^[4]) is essentially absent for Cream of Wheat.
• Glycemic profile: farina sits around GI ~66–74 per the Atkinson 2021 International Tables of Glycemic Index^[1], putting it in the high-GI category (≥70). Old-fashioned oats sit around GI ~55 (medium-GI). The Reynolds 2019 Lancet umbrella review^[2] on carbohydrate quality found low-GI / high- fiber dietary patterns associated with lower weight gain, CVD, T2D, and all-cause mortality.
• Iron fortification is the real edge: ~10 mg per cup (~58% DV) addresses iron-deficiency risk in heavy-menstruating women, vegetarians, and postpartum women — a meaningful benefit independent of weight loss. Oats deliver only ~9% DV iron per ½ cup dry.
• Protein density is low: ~3.8 g per cup cooked vs the ~25–30 g per meal that the Leidy 2015 AJCN review^[5] identifies as the breakfast- satiety threshold. Plain Cream of Wheat with water is not a complete breakfast.
• The protein-anchored build: 1 cup Cream of Wheat cooked in 1 cup skim milk + 1 scoop whey + cinnamon + ½ cup berries ≈ ~370 kcal / ~35 g protein. Legitimate weight-loss breakfast.
• Flavored “instant” packets are a trap: maple brown sugar / apple cinnamon / cinnabon variants typically run 130–180 kcal with 11–15 g added sugar per packet — the added-sugar profile dominates the calorie load.
• GLP-1 niche tolerance: the same low-fiber, low-fat, soft-texture profile that hurts satiety helps tolerance during nausea-dominant titration weeks on semaglutide or tirzepatide.
• Magnitude vs GLP-1s: STEP-1 semaglutide^[7] −14.9% body weight at 68 weeks; SURMOUNT-1 tirzepatide^[8] −20.9% at 72 weeks. Breakfast cereal choice does not approach this magnitude.

What Cream of Wheat actually is (farina from refined wheat)

Cream of Wheat is a brand name (originally B&G Foods, now owned by various manufacturers) for farina — a coarsely milled cereal made from the endosperm of soft wheat kernels, with the bran and germ removed during milling. The bran-and-germ removal is what makes Cream of Wheat a refined grain rather than a whole grain, and it is the load-bearing nutritional fact for weight-loss eating.

Per USDA FoodData Central^[9] for enriched farina cooked with water, a 1-cup serving (~241 g) provides:

• ~133 kcal (~75% from carbohydrate, ~12% from protein, ~3% from fat)
• ~3.8 g protein
• ~28 g carbohydrate
• ~1 g dietary fiber
• ~0.5 g fat
• ~10 mg iron (~58% Daily Value — added during enrichment)
• ~0.4 mg thiamin (~37% DV), ~0.2 mg riboflavin (~17% DV), ~5 mg niacin (~31% DV), ~150 mcg folate (~37% DV) — also added during enrichment
• ~360 mg sodium if prepared with the package-suggested salt; ~5 mg sodium if prepared without added salt

The bran and germ that get milled out during farina production carry most of the wheat kernel's fiber, vitamin E, B-vitamin complex, and minerals. US food law requires that refined wheat products like farina be re-enriched with iron plus four B vitamins (thiamin, riboflavin, niacin, folate) to partially replace what was milled out — which is why the enriched commercial product carries meaningful iron and B- vitamin levels despite the refining step. The fiber, however, is not added back. That single fact drives most of the weight-loss-relevant differences between Cream of Wheat and oats.

Cream of Wheat vs oats: the satiety + fiber gap

The cereal-aisle framing implies that hot cereals are interchangeable for weight loss. They are not. The side-by-side comparison is unfavorable for Cream of Wheat on nearly every weight-loss-relevant nutrient.

Beta-glucan is the missing ingredient. Oat beta-glucan is a soluble fiber that forms a viscous gel in the small intestine. The Whitehead 2014 AJCN meta-analysis^[3] pooled 28 RCTs and found that ~3 g/day of oat beta-glucan (roughly the amount in ¾ cup dry oats) lowered LDL-cholesterol by ~0.25 mmol/L (~5%) vs control diets. The Ho 2016 Br J Nutr meta-analysis^[4] extended the signal to non-HDL-cholesterol and apolipoprotein B, both meaningful CVD risk markers. The mechanism — viscous gel binding bile acids, slowing gastric emptying, prolonging small-intestinal nutrient delivery — also drives the satiety signal that makes oats one of the highest-scoring foods on the Holt 1995 satiety index^[6] (porridge scored 209 against white bread = 100, one of the highest values in the panel). Cream of Wheat has essentially none of this. The farina production process removes the bran where most of the wheat-grain soluble fiber resides; enrichment does not add any back.

Whole-grain vs refined-grain matters in the cohort evidence too. The Reynolds 2019 Lancet umbrella review^[2] across 185 prospective studies and 58 RCTs found higher whole-grain intake (~90 g/day vs low) and higher fiber intake (~25–29 g/day vs low) associated with lower all-cause mortality, lower CVD incidence, lower type 2 diabetes incidence, lower colorectal cancer incidence, and reduced weight gain over time. Low-GI dietary patterns contributed to the same signal. Cream of Wheat sits on the refined-grain, high-GI side of this comparison; oats sit on the whole-grain, lower-GI side.

The glycemic load problem with refined wheat

Per the Atkinson 2021 International Tables of Glycemic Index and Glycemic Load^[1] — the canonical reference published in AJCN — farina / Cream of Wheat entries cluster around GI ~66–74 depending on cooking time and preparation. The high-GI category begins at GI ≥70; the medium-GI category is GI 56–69. Old-fashioned oats sit around GI ~55 (the high-low boundary of medium-GI), and steel-cut oats sit lower still at ~52.

The practical translation: a 28-g-carbohydrate cup of Cream of Wheat delivers a glycemic load (GI × carbs ÷ 100) of roughly ~18–21 — a meaningful postprandial blood- glucose spike, especially without a fat or protein buffer. The spike-then-crash pattern erodes the morning-to-lunch satiety that defines a good weight-loss breakfast: subjects report return-of-hunger 90–180 minutes after high-GI breakfast cereals in standardized satiety studies, vs 180–240 minutes for low-GI matched-calorie breakfasts. The Reynolds 2019 Lancet review^[2] found consistent associations between high-GI dietary patterns and greater weight gain across prospective cohorts.

Two practical levers reduce the Cream of Wheat glycemic impact without changing the cereal: (1) cook with milk instead of water — the dairy fat and protein blunt the postprandial glucose response; (2) anchor the bowl with a protein source (whey scoop, cottage cheese stirred in, eggs on the side) and a fat source (1 tbsp peanut butter, ¼ oz nuts) — the macronutrient buffer slows gastric emptying and flattens the glucose curve. The plain water preparation produces the largest spike and the worst satiety profile.

Iron fortification: who actually benefits

Cream of Wheat's genuine nutritional edge over oats is iron. The enriched commercial product delivers ~10 mg of iron per cup cooked (~58% of the 18 mg DV for adult women), vs ~1.6 mg per ½ cup of dry oats (~9% DV). The iron in Cream of Wheat is added as elemental iron or ferrous sulfate during enrichment, with absorption in the range of ~3–5% (vs ~15–35% for heme iron from animal sources). At ~58% DV per cup, even at ~3–5% absorption, the absolute absorbed iron is ~0.3–0.5 mg per serving — meaningful for populations at risk of iron-deficiency anemia.

Specific populations where the Cream of Wheat iron advantage translates to real benefit independent of weight loss:

• Heavy-menstruating women. Menstrual iron losses average ~1 mg/day across the cycle and can exceed ~2–3 mg/day in women with heavy menstrual bleeding; iron-deficiency anemia prevalence in US menstruating women is ~10% per NHANES data. Iron-fortified Cream of Wheat is a straightforward dietary lever.
• Postpartum women. Blood loss during delivery plus the iron demands of breastfeeding put postpartum women at elevated iron-deficiency risk in the months following birth.
• Vegetarians and vegans. Plant-source iron is non-heme and lower bioavailability; vegetarian diets consistently show lower ferritin stores in cohort data. Iron-fortified Cream of Wheat is one of the simpler plant-based iron sources to add.
• Adolescent girls during the growth spurt. Iron-deficiency anemia prevalence is elevated during rapid growth + menarche.

For these populations, the iron-fortification rationale is a legitimate reason to choose Cream of Wheat over oats on a specific morning — but the rationale is iron status, not weight loss. A daily multivitamin with iron or a clinician- recommended iron supplement delivers more iron per dose without the high-GI, low-fiber profile.

Cream of Wheat with milk + protein toppings: the build that works

Plain Cream of Wheat cooked with water at ~133 kcal and ~3.8 g of protein is an inadequate breakfast for satiety on a weight-loss eating pattern. The Leidy 2015 AJCN protein- satiety position review^[5] identifies ~25–30 g of protein per meal as the breakfast-satiety threshold that prolongs satiety, improves body composition outcomes during a calorie deficit, and supports lean-mass preservation. Plain Cream of Wheat with water delivers roughly 13–15% of that threshold.

The protein-anchored build that converts Cream of Wheat from a high-GI snack into a legitimate weight-loss breakfast:

• 1 cup Cream of Wheat cooked in 1 cup skim milk (not water): ~210 kcal / ~12 g protein
• + 1 scoop whey protein (25 g protein, ~120 kcal): subtotal ~330 kcal / ~37 g protein
• + 1 tsp cinnamon (negligible calories): supports glucose response
• + ½ cup berries (~40 kcal, ~2 g fiber): brings fiber to ~3 g and adds polyphenols
• Total: ~370 kcal / ~37 g protein / ~3 g fiber

This build clears the per-meal protein threshold, partially compensates for the low fiber (still below oats but no longer ~1 g), and uses dairy fat + protein to blunt the postprandial glucose spike. It is a legitimate weight-loss breakfast.

For comparison, the equivalent oats build is structurally better: ½ cup dry oats cooked in 1 cup skim milk + 1 scoop whey + cinnamon + ½ cup berries ≈ ~400 kcal / ~38 g protein / ~7 g fiber (~3 g beta-glucan). The oats version delivers roughly the same protein anchor with more than double the fiber and the LDL-lowering beta-glucan signal.

The honest framing: a protein-anchored Cream of Wheat bowl beats plain Cream of Wheat for weight loss. A protein- anchored oats bowl beats a protein-anchored Cream of Wheat bowl for weight loss. See our overnight-oats evidence review and best protein powder for weight loss on a GLP-1 for the protein-anchor framework.

Where Cream of Wheat works for GLP-1 patients

The single specific weight-loss-relevant use case where Cream of Wheat may genuinely outperform oats is for GLP-1 patients in the nausea-dominant titration phase of Wegovy, Ozempic, or Zepbound therapy. The same nutritional features that hurt Cream of Wheat's satiety profile help its GLP-1 tolerance profile:

• Low fiber (~1 g/cup) reduces GI volume. GLP-1-induced delayed gastric emptying makes high-fiber foods sit heavier and longer. The oat bran fiber that provides the satiety + LDL benefit also commonly worsens bloating, gas, and constipation during titration weeks. Cream of Wheat is mechanically easier on the stomach.
• Low fat (~0.5 g/cup with water) speeds emptying. High-fat meals further prolong gastric emptying on GLP-1s and can worsen nausea. Cream of Wheat with water is one of the lowest-fat breakfast options.
• Soft, low-texture preparation is well-tolerated during nausea. Crunchy, chewy, or fibrous breakfasts (granola, hard cereal, raw oats, dense bread) are commonly poorly tolerated during nausea-dominant titration. Soft hot cereals — Cream of Wheat, cream of rice, plain congee — are reliable fallbacks.
• Iron fortification is a small bonus. GLP-1 patients on reduced total intake are at modestly increased risk of micronutrient shortfalls; the iron enrichment partially compensates.

The caveats: even for GLP-1 patients, the high-GI profile is unchanged, and the protein density is still inadequate. The practical GLP-1-titration build is 1 cup Cream of Wheat cooked in 1 cup low-fat milk (skim or 1%) with 1 scoop whey whisked in at the end (post-cooking, to preserve protein structure) + cinnamon — a smaller-volume, soft-texture, ~330 kcal / ~37 g protein breakfast that survives nausea weeks and clears the per-meal protein threshold. Once titration- phase GI side effects subside, oats become the better long- term choice. See our GLP-1 side effect questions answered hub for the broader nausea and gastric-emptying management context.

The “instant” + “flavored” Cream of Wheat trap

Most US Cream of Wheat sales are not bulk plain farina. The category is dominated by single-serve flavored instant packets — maple brown sugar, apple cinnamon, cinnabon, mixed berry, original instant — that share the Cream of Wheat brand with a very different macro profile.

• Maple brown sugar (1 packet, ~35 g): ~130 kcal, ~3 g protein, ~28 g carb, ~12 g added sugar, ~1 g fiber. The added sugar is half of the carbohydrate.
• Apple cinnamon (1 packet, ~35 g): ~130 kcal, ~3 g protein, ~27 g carb, ~10–12 g added sugar, ~1 g fiber.
• Cinnabon flavor (1 packet, ~35 g): ~130– 150 kcal, ~3 g protein, ~28–30 g carb, ~13–15 g added sugar.
• Original instant (1 packet, ~28 g): ~100 kcal, ~3 g protein, ~21 g carb, 0 g added sugar, ~1 g fiber. The least-bad option — but still refined wheat with no fiber benefit.

The added-sugar load (11–15 g per packet across the flavored variants) is the load-bearing macro problem. The American Heart Association added-sugar guideline is ≤25 g/day for women and ≤36 g/day for men; one packet of cinnabon-flavored Cream of Wheat is roughly half the daily AHA allowance from a single small bowl. Two packets — a common “adult portion” for satiety — exceeds the women's daily allowance entirely.

The pragmatic rule for weight-loss eating: buy plain Cream of Wheat (the 28-oz box of stovetop-prep farina, not the flavored single-serve packets), prepare it yourself with milk + whey + cinnamon + berries, and skip the flavored instant category. The base product is the cereal; the flavored packets are dessert with cereal in them.

How to build a weight-loss-friendly Cream of Wheat bowl

If Cream of Wheat is your preferred hot cereal — for taste, for childhood familiarity, for GLP-1 tolerance, or for iron- fortification reasons — the build that works for weight loss is consistent and learnable.

Step 1 — Start with plain Cream of Wheat, not flavored packets. The plain bulk box (~120 kcal per 3-tbsp dry serving = ~133 kcal per cup cooked with water) is the only version compatible with the build below.

Step 2 — Cook in milk, not water. 1 cup skim milk replaces 1 cup water: adds ~80 kcal but adds ~8 g protein and ~12 g carb (lactose), and the dairy fat + protein blunts the postprandial glucose response. Net: ~210 kcal / ~12 g protein for the base cereal.

Step 3 — Anchor with protein. 1 scoop whey protein (~25 g protein, ~120 kcal) whisked into the cooked cereal once it has cooled slightly. Casein or plant-protein scoops work too; whey is the highest-bioavailability standard per the best protein powder for weight loss review. After this step: ~330 kcal / ~37 g protein.

Step 4 — Add cinnamon, vanilla, or unsweetened cocoa for flavor without sugar. 1 tsp cinnamon adds negligible calories and contributes to the lower postprandial glucose response in some small RCTs.

Step 5 — Top with low-calorie volume. ½ cup berries (~40 kcal, ~2 g fiber, antioxidants) or 1 tbsp peanut butter (~95 kcal, ~4 g protein, ~1 g fiber, fat-and-fiber satiety). Avoid honey, maple syrup, brown sugar, raisins, dried fruit — all add 50–100+ kcal of pure sugar without satiety benefit.

Total weight-loss-friendly Cream of Wheat bowl: ~370–425 kcal / ~37–41 g protein / ~3–4 g fiber, depending on topping choice. Clears the per-meal protein threshold, is portion-controllable, and survives a 1,500–1,800 kcal/day weight-loss budget.

Bottom line

• Cream of Wheat is enriched farina — refined wheat endosperm with the bran and germ removed during milling. Per USDA FoodData Central^[9], 1 cup cooked with water delivers ~133 kcal, ~3.8 g protein, ~28 g carb, ~1 g fiber, and ~58% DV iron (added during enrichment).
• The cereal-aisle framing oversells it for weight loss. Cream of Wheat is significantly outperformed by oats on fiber (~1 g vs ~4 g), beta-glucan (none vs ~2 g — the Whitehead 2014 AJCN^[3] and Ho 2016 Br J Nutr^[4] meta-analyses show ~3 g/day of oat beta-glucan lowers LDL-C by ~5%), and glycemic index (~66–74 vs ~55 per the Atkinson 2021 International Tables^[1]).
• The Reynolds 2019 Lancet umbrella review^[2] across 185 prospective studies and 58 RCTs found that higher whole-grain intake, higher fiber intake, and low-GI dietary patterns are consistently associated with lower all-cause mortality, lower CVD incidence, lower T2D incidence, and reduced weight gain. Cream of Wheat sits on the refined-grain, high-GI side of this comparison.
• The iron fortification is the genuine Cream of Wheat advantage — meaningful benefit for heavy-menstruating women, vegetarians, postpartum women, and adolescent girls regardless of weight loss. Oats deliver only ~9% DV iron per ½ cup dry.
• Plain Cream of Wheat with water is an inadequate breakfast for satiety. The Leidy 2015 AJCN review^[5] identifies ~25–30 g of protein per meal as the breakfast-satiety threshold; plain Cream of Wheat delivers ~13–15% of that. The protein-anchored build (1 cup cooked in milk + 1 scoop whey + cinnamon + berries ≈ ~370 kcal / ~37 g protein) clears the threshold and is a legitimate weight-loss breakfast.
• The flavored “instant” packets (maple brown sugar, apple cinnamon, cinnabon) typically carry 11–15 g added sugar per packet — roughly half the AHA daily added- sugar allowance for women in a single small bowl. Not weight-loss-friendly.
• GLP-1-specific niche where Cream of Wheat may outperform oats: the nausea-dominant titration phase of Wegovy, Ozempic, or Zepbound. The same low-fiber, low-fat, soft-texture profile that hurts satiety helps GI tolerance when oats and high-fiber breakfasts trigger bloating, nausea, or constipation. Once titration-phase side effects subside, oats are the better long-term breakfast.
• Magnitude vs GLP-1s: STEP-1 semaglutide^[7] −14.9% body weight at 68 weeks; SURMOUNT-1 tirzepatide^[8] −20.9% at 72 weeks. Breakfast cereal choice does not approach pharmacotherapy magnitude. Cream of Wheat is a portion-controllable, fortified, low-fat breakfast option that can fit a weight- loss eating plan — not a weight-loss intervention.
• The verdict: modest yes for the protein-anchored plain preparation; clear no for the flavored instant packets; oats are the better default for most weight-loss eaters who don't need the iron fortification or the GLP-1 tolerance profile.

Related research and tools

• Are overnight oats good for weight loss? — the oats sibling. Oats deliver the beta-glucan satiety + LDL-lowering signal that Cream of Wheat lacks (~2 g beta-glucan per ½ cup dry vs ~0 in Cream of Wheat).
• Is peanut butter good for weight loss? — the protein-and-fat topping for a high-satiety hot- cereal bowl. 1 tbsp PB on Cream of Wheat adds ~95 kcal / ~4 g protein / ~1 g fiber.
• Are pecans good for weight loss? — the crunch-and-MUFA topping (¼ oz of pecans, ~5 halves, ~49 kcal) for a hot-cereal bowl without breaking the calorie budget.
• Is cottage cheese good for weight loss? — the high-protein swap (½ cup cottage cheese = ~14 g protein / ~90 kcal) when whey is unavailable.
• Is chicken and rice good for weight loss? — the canonical weight-loss meal-prep template for lunch + dinner when breakfast is the protein-anchored Cream of Wheat or oats bowl.
• Are protein shakes good for weight loss? — the protein-density argument that drives the breakfast-cereal-plus-whey build.
• Best protein powder for weight loss on a GLP-1 — the whey vs casein vs plant-protein comparison for the scoop you add to Cream of Wheat.
• Which fruits are good for weight loss? Evidence hub — the berry-topping framework. ½ cup of blueberries or strawberries adds ~40 kcal and ~2 g fiber to the bowl without breaking the macro budget.
• Semaglutide and muscle mass loss — the lean-mass-preservation context that makes the per-meal protein threshold load-bearing during GLP-1 weight loss.
• GLP-1 side effect questions answered — the nausea and delayed-gastric-emptying management hub. Cream of Wheat's soft, low-fiber, low-fat profile is one of the most reliable breakfast options during titration weeks.
• Wegovy (semaglutide) — STEP-1 magnitude reference (−14.9% body weight at 68 weeks).
• Zepbound (tirzepatide) — SURMOUNT-1 magnitude reference (−20.9% body weight at 72 weeks).
• GLP-1 protein calculator — calculate your daily protein target (1.6–2.2 g/kg) for lean-mass preservation. Plain Cream of Wheat with water contributes only ~3.8 g of protein toward that target — pair with whey, milk, eggs, or cottage cheese.

Important disclaimer. This article is educational and does not constitute medical or nutrition advice. Patients with celiac disease or non-celiac wheat sensitivity must strictly avoid Cream of Wheat (it is a wheat-based product and contains gluten). Patients with iron overload disorders (hereditary hemochromatosis) should discuss iron-fortified products with their clinician. Patients on semaglutide, tirzepatide, or other GLP-1 receptor agonists in the nausea-dominant titration phase may find Cream of Wheat better tolerated than higher- fiber breakfasts, but should not use this as a substitute for clinician-directed dose titration. Patients with type 2 diabetes or prediabetes should consider Cream of Wheat's high-GI profile (GI ~66–74 per Atkinson 2021) and prefer lower-GI alternatives like steel-cut oats; if Cream of Wheat is preferred, cook in milk and anchor with protein + fat to blunt the postprandial glucose response. PMIDs were independently verified against the PubMed E-utilities API on 2026-05-21; per-cup nutrient values are drawn from USDA FoodData Central and carry typical food-database variance.

Last verified: 2026-05-21. Next review: every 12 months, or sooner if major new evidence on refined- wheat cereals, breakfast composition, or post-prandial glycemic outcomes is published.