Nutrient Facts for Whole-Wheat Cereal

Whole-wheat cereals help you meet your daily whole-grain servings.


Whole-wheat cereal is a nutritious whole grain, combining the benefits of the germ, bran and endosperm. The "Dietary Guidelines for Americans, 2010," recommends that you eat whole grains for at least half of your daily grain requirements. Adult women should include three to six servings per day; men should consume four to eight servings. One cup of cold whole-wheat cereal or 1/2 cup of cooked whole-wheat cereal constitutes one serving.

Whole-Wheat Berries

Whole-wheat berry cereal contains all the nutrition of the whole-wheat kernel. The berries are comprised of the outer layer or bran, the inner layer or endosperm and the wheat germ. This makes it a nutrient-rich cereal. The bran provides dietary fiber and vitamins, and the wheat germ is nutrient packed because it is the source of nutrition for the growing seed. The wheat berries are available whole or cracked for cereal. Soak them in water or cook in water to make them tender. According to Leslie Beck, RD, a 1-cup serving of cooked wheat berry cereal contains 222 calories, 7 grams of protein, 49.8 grams of carbohydrates, 8.6 grams of fiber, 1 gram of fat, 6 milligrams of sodium and no cholesterol. Wheat berries also supply manganese, selenium, phosphorus, magnesium, iron and zinc.

Shredded Whole Wheat

Shredded whole-wheat cereal is a cold cereal that was introduced to the public in the early 1900s. The factory that made it was powered by Niagara Falls and the cereal became popular in the U.S. and Great Britain. It is made from boiled wheat that is dried, shredded and pressed into biscuits. Although it is a cold cereal and sold in familiar cereal boxes, it is a 100-percent whole-wheat cereal. One cup of shredded wheat contains 172 calories, nearly 40 grams of carbohydrate, 6 grams of dietary fiber, 1 gram of fat and nearly 6 grams of protein.


In 2007, "The American Journal of Clinical Nutrition" reported on several studies that showed a protective effect against various cancers, cardiovascular diseases and Type 2 diabetes when you eat a diet high in whole grains. The journal also reported that refined grains have been associated with an increase risk of chronic diseases. A study published in the 2005 "American Heart Journal" found that postmenopausal women with preexisting heart disease who ate six or more servings of whole grains per week had a significant reduction in atherosclerosis compared to those who ate fewer amounts of whole grains. The bran, germ and endosperm that make up a whole grain are associated with an improvement in cardiovascular disease risk, insulin resistance and a reduction in inflammation. Whole-wheat cereals are one way to include whole grains in your diet.


Some people have celiac disease, an abnormal immune system reaction to gluten -- the wheat protein -- which interferes with their ability to digest whole wheat. Others may have an allergy to wheat that causes the production of antibodies. These people should avoid wheat products, including whole-wheat cereals. Talk with your medical professional if you have any concerns.

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Deila Taylor


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