Key Takeaways
- Cream of wheat can be a good substitute if you’re burnt out on oatmeal.
- One isn’t necessarily “healthier” than the other.
- The best option for you may depend on your preferences and overall health.
Cream of wheat is often fortified with iron and B vitamins, while oatmeal provides fiber and several essential minerals and vitamins. The healthier option depends on how you prepare it and your overall health.
Cream of Wheat Has More Vitamins and Minerals
Cream of wheat is fortified with iron and B vitamins.
“Iron plays a key role in many bodily functions, most notably in the production of red blood cells, and the B vitamins commonly added to cream of wheat—such as niacin, thiamin, riboflavin, and folate—support energy metabolism, skin and hair health, and proper nervous system function,” said Stephani Johnson, DCN RD, an adjunct professor of clinical and preventive nutrition sciences at Rutgers University School of Health Professions
Though oatmeal isn’t typically fortified with nutrients, “it naturally provides several important minerals and vitamins,” Johnson added.
These include:
- Manganese
- Phosphorus
- Magnesium
- Iron
- Zinc
- Thiamin
- Folate
Oatmeal Has More Fiber
Some oatmeal varieties—but not all—provide more fiber than cream of wheat, and can help you stay full longer. “Less processed forms of oats, such as steel-cut oats, contain the highest amounts of fiber, whereas more processed varieties, like instant oats, have lower fiber content,” Johnson said.
Johnson explained that foods high in fiber have a lower glycemic index, which means they are digested more slowly, leading to more stable blood sugar levels.
Cream of wheat may be a good choice for people who can’t eat too much fiber. “Cream of wheat is low in fiber, which can be beneficial for individuals who need to limit fiber intake due to certain digestive conditions,” Johnson said.
“It is primarily a carbohydrate-based food that is also low in fat and protein, and, as a result, it has a high glycemic index, meaning it is digested quickly and can cause rapid spikes in blood sugar,” she added.
Because cream of wheat is low in fiber, it has minimal impact on heart health and cholesterol levels compared to oatmeal,” Johnson said.
Oatmeal Is Better for People with Gluten Sensitivities
“Oatmeal is naturally gluten-free, while cream of wheat is not,” Antonette Hardie, MS, RDN, LD, a registered dietitian at The Ohio State University Wexner Medical Center, told Verywell. Cream of wheat may not be ideal for those with gluten sensitivities.
Oats are often processed in facilities that also handle gluten-containing grains, which can lead to cross-contamination. “Oats labeled ‘gluten-free’ are processed on dedicated equipment to avoid this issue—an important distinction for individuals with celiac disease,” she said.
Cream of Wheat vs. Oatmeal Nutrition
A standard serving of cream of wheat is three tablespoons of dry cereal, while a serving of oatmeal is one-half cup of dry cereal. When mixed with milk, the nutrition profile changes. The nutrition below reflects a single serving of dry cereal:
| Nutrients | Cream of Wheat | Oatmeal |
|---|---|---|
| Calories | 120 | 150 |
| Protein | 3 grams (g) | 5 g |
| Fat | 0 g | 3 g |
| Fiber | 1 g | 4 g |
| Carbohydrates | 25 g | 27 g |
| Sugar | 0 g | 1 g |
| Sodium | 100 milligrams (mg) | 0 mg |
| Calcium | 260 mg | 20 mg |
Preparation Methods Affect Nutrition
Hardie said the nutritional value of cream of wheat and oatmeal can differ depending on how they are prepared.
Both are usually made with water or milk in the microwave or on the stovetop, she explained.
“Using milk will add protein and fat vs. just using water,” Hardie said. “People like to add butter and sugar to their cream of wheat or oatmeal, and while this does not change the nutritional content of the product, it does potentially add calories from fat and added sugar, which can lead to weight gain.”
:max_bytes(150000):strip_icc()/maggieoneill-16204cf3e01b424bbbd66733f6fb4668.jpeg)