Cream Of Wheat vs Oats: Calories and Nutrition Compared (2026)

Oats, 2.5 g, are higher in protein than Cream of Wheat, 1.8 g. Cream of Wheat, 53 calories, is lower in calories than Oats, 71 calories.

Cream of wheat and oats are popular breakfast options with different nutritional benefits. This comparison highlights their calorie, protein, and fiber content.

What Is the Difference Between Cream Of Wheat and Oats?

Cream of wheat is a type of hot cereal made from ground wheat. It is often used as a breakfast food and can be prepared with water or milk. Oats are whole grains that are commonly eaten as oatmeal or added to baked goods. They are known for their health benefits, including high fiber content.

Cream Of Wheat vs Oats: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of cream of wheat and oats.

Nutrient (per 100 g)	Cream of wheat	Oatmeal (cooked)
Calories	53 kcal	71 kcal
Protein	1.8 g	2.5 g
Carbs	10.9 g	12 g
Sugar	0.8 g	0.3 g
Fat	0.3 g	1.5 g
Fiber	0.8 g	1.7 g
Sodium	126 mg	4 mg

Which Is Better, Cream Of Wheat or Oats?

For weight loss: Cream of Wheat has 53 calories, while Oats have 71 calories, making Cream of Wheat a lower-calorie option.

For muscle and protein: Oats provide 2.5 g of protein, which is higher than Cream of Wheat's 1.8 g.

For low-carb or low-sugar: Cream of Wheat has 10.9 g of carbs and 0.8 g of sugar, while Oats have 12 g of carbs and 0.3 g of sugar.

How to Track Cream of wheat and Oats Accurately

It's easy to misjudge portion sizes and macros, which can affect nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Oats have 2.5 g of protein, while Cream of Wheat has 1.8 g.

Which has fewer calories?

Cream of Wheat has 53 calories, whereas Oats have 71 calories.

What is the fiber content in Cream of Wheat?

Cream of Wheat contains 0.8 g of fiber per 100 g.

What is the sugar content in Oats?

Oats have 0.3 g of sugar per 100 g.

How much fat is in Cream of Wheat?

Cream of Wheat contains 0.3 g of fat per 100 g.

What are the carbohydrate levels in Oats?

Oats contain 12 g of carbohydrates per 100 g.

Key Takeaways

• Cream of Wheat has 53 calories per 100 g.
• Oats have 71 calories per 100 g.
• Oats contain 2.5 g of protein per 100 g.
• Cream of Wheat has 1.8 g of protein per 100 g.
• Cream of Wheat has 0.8 g of sugar per 100 g.
• Oats have 0.3 g of sugar per 100 g.