Cream Of Wheat, instant, dry has 366 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, instant, dry?
Cereals, Cream Of Wheat, instant, dry is high in iron. The key to tracking Cereals, Cream Of Wheat, instant, 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.