Calories in
cereals, whole wheat hot natural cereal, dry
342 kcal per 100 g Cereals, whole wheat hot natural cereal, dry contains 342 calories per 100 grams, or about 321 calories per cup. Per 100 g it provides 11.2 g protein, 75.2 g carbohydrate and 2.0 g fat.
By calories that splits 83% carbohydrate, 12% protein, 5% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 94.0 g | 321 | 10.5 g | 70.7 g | 1.9 g |
| 0.33 cup | 31.0 g | 106 | 3.5 g | 23.3 g | 0.6 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 342 kcal | 321 kcal |
| Protein | 11.2 g | 10.5 g |
| Total fat | 2.0 g | 1.9 g |
| Saturated fat | 0.3 g | 0.3 g |
| Carbohydrate | 75.2 g | 70.7 g |
| Fibre | 9.5 g | 8.9 g |
| Sugars | 0.4 g | 0.4 g |
| Sodium | 2.0 mg | 1.9 mg |
| Potassium | 389.0 mg | 365.7 mg |
| Calcium | 40.0 mg | 37.6 mg |
| Iron | 3.4 mg | 3.2 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 9.9 g | 9.3 g |
USDA FoodData Central, SR Legacy (FDC ID 171667). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cereals, whole wheat hot natural cereal, dry compares
Among the 48 breakfast cereals items on this site, cereals, whole wheat hot natural cereal, dry ranks 46 of 48 by calorie density, against a category average of 376 kcal per 100 g — so it is about 9% less calorie-dense than typical for its group.
It carries 3.3 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (321 kcal), a 70 kg adult would walk for roughly 66 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in cereals, whole wheat hot natural cereal, dry?
Cereals, whole wheat hot natural cereal, dry contains 342 calories per 100 g, which works out to about 321 calories per cup. It also provides 11.2 g of protein, 75.2 g of carbohydrate and 2.0 g of fat per 100 g.
What is the macro breakdown of cereals, whole wheat hot natural cereal, dry?
By calories, cereals, whole wheat hot natural cereal, dry is roughly 83% carbohydrate, 12% protein and 5% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 66 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the cereals, whole wheat hot natural cereal, dry I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within breakfast cereals.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Cereals, whole wheat hot natural cereal, dry". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.