Food guide

Farina

Wheat-endosperm porridge (cream of wheat); USDA cooked farina is the reference entry.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of farina, cooked for fair comparison. Typical serving: 150 g cooked — 83 kcal per 150 g serving.

Nutrition information for Farina
Nutrient	Per 100 g	Per serving (150 g)	Per 100 kcal
Energy	55 kcal	83 kcal	100 kcal
Protein	1.8 g	2.7 g	3.3 g
Carbohydrate	10.9 g	16.4 g	19.8 g
Fat	0.3 g	0.5 g	0.6 g
Fibre	0.8 g	1.2 g	1.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of farina, with a typical serving and FDA Daily Value for adults.

Micronutrients for Farina
Nutrient	Per 100 g	Per serving (150 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.04 mg	0.06 mg	<1%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.13 mg	0.2 mg	11%
Riboflavin	0.065 mg	0.098 mg	5%
Niacin	1.5 mg	2.3 mg	9%
Vitamin B6	0.096 mg	0.14 mg	6%
Folate	119 µg	179 µg	30%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.26 mg	0.39 mg	5%
Choline	3.5 mg	5.3 mg	<1%
Minerals
Calcium	97 mg	146 mg	7%
Iron	5.3 mg	8 mg	29%
Magnesium	7 mg	10.5 mg	2%
Phosphorus	37 mg	55.5 mg	3%
Potassium	23 mg	34.5 mg	<1%
Sodium	18 mg	27 mg	<1%
Zinc	0.23 mg	0.35 mg	2%
Selenium	12.8 µg	19.2 µg	23%
Copper	0.041 mg	0.062 mg	5%
Manganese	0.2 mg	0.3 mg	9%

Source: USDA FoodData Central — Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat farina?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Wheat-endosperm porridge (cream of wheat); USDA cooked farina is the reference entry.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Milk, Cinnamon, Raisins.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.