You are currently viewing Cream of Wheat and Oatmeal: Which One is Healthier?

Cream of Wheat and Oatmeal: Which One is Healthier?

Wondering which one is healthier between cream of wheat and oatmeal? Well, in order to know which one is healthier, we have to first discuss in detail what cream of wheat and oatmeal are all about. Cream of wheat and oatmeal are popular breakfast grains, often enjoyed as porridge with water or milk. But which one aligns better with your health goals? Generally, both hot cereals are nutritious choices, rich in B vitamins and iron.

In today’s post, we will discuss the nutritional content and health benefits of cream of wheat and oatmeal, as well as which one is healthier among cream of wheat and oatmeal.

What is Cream of Wheat?

Cream of Wheat

Cream of Wheat is a brand of hot breakfast cereal made from ground wheat kernels. It’s known for its smooth and creamy texture when cooked. The cereal is made by grinding wheat into a fine consistency, which allows it to cook quickly and easily. It’s often prepared by mixing the cereal with water or milk and cooking it on the stovetop or in the microwave. Cream of Wheat can be flavored with various ingredients such as sugar, fruits, nuts, or spices to suit individual preferences. It’s a popular breakfast choice and is often served as a warm and comforting meal.

What is Oatmeal?

Oatmeal health benefits

Oatmeal is a wholesome breakfast option made from oats, a whole grain. It’s prepared by boiling oats in water or milk until they soften and absorb the liquid, resulting in a warm and comforting porridge-like dish. Oatmeal comes in various forms, such as old-fashioned oats, quick oats, and steel-cut oats, each with different textures and cooking times. Oatmeal is known for its heartiness and versatility, as it can be customized with toppings like fruits, nuts, seeds, or sweeteners to suit individual tastes. It’s a popular choice for its nutritional benefits, including fiber, vitamins, and minerals.

Nutritional Content of Cream of Wheat and Oatmeal

Comparing Cream of Wheat and Oatmeal Nutrition
Cream of Wheat and oatmeal are both nutritious options for breakfast.

For a 1-cup serving of cooked Cream of Wheat (with water), you get:

  • Calories: 126
  • Protein: 3.61g
  • Fat: 0.53g
  • Carbs: 26.4g
  • Fiber: 1.26g
  • Iron: 9.39mg
  • Niacin: 1.3mg
  • Vitamin B6: 0.03mg
  • Thiamine: 0.14mg
  • Riboflavin: 0.06mg
  • Folate: 30.1mcg
  • Selenium: 7.03mcg
  • Calcium: 218mg
  • Copper: 0.1mg

Cream of Wheat is rich in B vitamins and iron, important for energy, brain function, and growth. It’s especially good for vegetarians needing iron.

For regular cooked oats (1 cup with water), you get:

  • Calories: 166
  • Protein: 5.94g
  • Fat: 3.56g
  • Carbs: 28.1g
  • Fiber: 3.98g
  • Iron: 2.11mg
  • Niacin: 0.53mg
  • Vitamin B6: 0.01mg
  • Thiamine: 0.18mg
  • Riboflavin: 0.04mg
  • Folate: 14mcg
  • Selenium: 12.6mcg
  • Calcium: 21.1mg
  • Copper: 0.17mg

Oatmeal is higher in protein and fiber, making it great for feeling full. Cream of Wheat, on the other hand, offers more B vitamins and iron, which are important for overall health.

Health Benefits of Cream of Wheat and Oatmeal

Below are some possible health benefits of cream of wheat and oatmeal.

Health Benefits of Cream of Wheat:

Rich in B Vitamins

Cream of Wheat is fortified with essential B vitamins, including niacin and folate. These vitamins support metabolism, nerve function, and the formation of red blood cells.

High Iron Content

Cream of Wheat is a good source of iron, which is particularly important for preventing iron-deficiency anemia. Iron supports oxygen transport in the body and plays a role in brain development.

Calcium Boost

Cream of Wheat contains more calcium compared to oatmeal. Calcium is crucial for maintaining strong bones and teeth, as well as supporting muscle and nerve function.

Health Benefits of Oatmeal:


Oatmeal is notably high in dietary fiber, including soluble fiber like beta glucan. This fiber aids digestion, promotes feelings of fullness, and can help lower cholesterol levels.

Balanced B Vitamins

Oatmeal provides a range of B vitamins, including niacin and folate. These vitamins contribute to energy production, cell growth, and overall well-being.

Abundant Minerals

Oatmeal contains more magnesium and zinc than Cream of Wheat. Magnesium supports muscle and nerve function, while zinc aids immune function and wound healing.

Heart Health

The soluble fiber in oatmeal, such as beta glucan, is associated with heart health. It helps lower bad cholesterol levels and may reduce the risk of heart disease.

Weight Management

Oatmeal’s high fiber and protein content contribute to feelings of fullness and satiety, making it a suitable option for weight management.

Cream of Wheat and Oatmeal: Which One is Healthier?

Both oatmeal and cream of wheat are healthy food types that provide you with some important nutrients. However, it is hard to tell which one is better. It all depends on personal taste and needs. If you are looking for foods rich in zinc, magnesium, or fiber, choose oatmeal. If you are looking for foods rich in calcium, choose cream of wheat grains. Regardless of which one you prefer, you will boost your iron and vitamin B levels.

Eating just cream of wheat or oatmeal for breakfast is not enough. Even though these are healthy food types, they should be accompanied with a glass of milk, a piece of fruit, or anything else you prefer.

Using Cream of Wheat and Oatmeal for Weight Loss\

When it comes to weight loss, oatmeal is a better choice than Cream of Wheat. Oatmeal has more fiber, which can help you feel full and aid in weight loss.

A study found that people who ate oats as part of a healthy diet lost more weight than those who didn’t. This is because the fiber in oats slows down digestion and keeps you feeling satisfied.

Oatmeal also has other health benefits, like potentially lowering cholesterol and blood sugar levels, and reducing the risk of type 2 diabetes.

On the other hand, Cream of Wheat doesn’t have as much fiber as oatmeal, so it’s not as effective for weight loss. However, if you have specific dietary needs, like needing a low-fiber option, Cream of Wheat could be a good choice.

Overall, if you’re looking to lose weight, oatmeal is the better option due to its higher fiber content.

Chukwuebuka Martins

Chukwuebuka MartinsĀ is a writer, researcher, and health enthusiast who specializes in human physiology. He takes great pleasure in penning informative articles on many aspects of physical wellness, which he then thoroughly enjoys sharing to the general public.

Leave a Reply