Cream Of Wheat, 1 minute cook time, dry has 359 kcal per 100 g dry. This finely milled hot cereal absorbs about 5× its weight in water, so 30 g dry makes 150 g cooked at ~50 kcal. The smooth texture makes it easy to underestimate – a bowl that looks light can hold 250+ g cooked. Weigh your portion.
How should I track Cereals, Cream Of Wheat, 1 minute cook time, dry?
Cereals, Cream Of Wheat, 1 minute cook time, dry is high in iron. The key to tracking Cereals, Cream Of Wheat, 1 minute cook time, dry is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.