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Cream of Wheat Instant Original Hot Cereal
Photo: Open Food Facts contributors (CC BY-SA)

Plain porridge

Cream of Wheat Instant Original Hot Cereal

12 oz

Good out of 100 High confidence
  • Ultra-processed
  • High in salt
  • Contains whole grains
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Why it scores 70

Cream of Wheat Instant Original Hot Cereal scores 70 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

  1. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  2. Salt 1.5 g / 100 g: High in salt. Strong
  3. Guar gum: An ingredient class typical of ultra-processed foods (NOVA group 4). Info

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better oatmeal and hot cereal

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Cream of Wheat Instant Original Hot Cereal

START100

Ingredients

  • Guar gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [1]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [2][1]
  • BHT (butylated hydroxytoluene)
    Info The FDA requested data for a post-market assessment in 2026 (Docket FDA-2026-N-2526). [3][4][5]
subtotal−7.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [1]
  • 2 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavoring and thickener, stabilizer or gelling agent. [1]
subtotal−19.5

Nutrition per 100 g

  • Salt 1.5 g / 100 g
    Strong High in salt. [6]
  • Energy 357 kcal / 100 g
    Info Energy-dense for its weight. [7]
  • Fiber 3.6 g / 100 g
    Strong A good source of fiber. [7]
  • Protein 10.7 g / 100 g
    Info A good source of protein. [7]
subtotal−3
TOTAL 70Good

100 − 30 = 70

Can’t score above 79. High in salt (above the front-of-pack "high" level). [8]

GTIN 00013130060257 · 2026-10-04

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy357 kcal
Fat0 g
Saturated fat0 g
Trans fat0 g
Carbohydrates75 g
Sugars0 g
Added sugars0 g
Fiber3.6 g
Protein10.7 g
Salt1.5 g

Serving: 1 Packet (28 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

WHEAT FARINA, CALCIUM CARBONATE, SALT, DEFATTED WHEAT GERM, GUAR GUM, NATURAL FLAVOR, FERRIC ORTHOPHOSPHATE (IRON), NIACINAMIDE (VITAMIN B3), THIAMINE MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), BHT (TO PRESERVE FRESHNESS), RIBOFLAVIN (VITAMIN B2), FOLIC ACID, CHOLECALCIFEROL (VITAMIN D3). CONTAINS WHEAT

Allergens and diets

Contains: Wheat, Gluten

  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Packaging

Composite material, Paperboard

Context only: no points in v1.

Healthiest plain porridge in the US

More from Cream of Wheat

Sources

  1. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  2. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  3. List of Select Chemicals in the Food Supply Under FDA Review

    U.S. Food and Drug Administration · Jul 29, 2026 · Regulator

    “The table below includes select food ingredients (including food and color additives), food contact substances, and contaminants under FDA review as of May 12, 2026 .”

    fda.gov

  4. Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)

    International Agency for Research on Cancer (WHO) · IARC

    monographs.iarc.who.int

  5. Scientific Opinion on the re-evaluation of butylated hydroxytoluene BHT (E 321) as a food additive

    European Food Safety Authority · Mar 7, 2012 · Agency assessment

    “Based on the NOAEL of 25 mg/kg bw/day and an uncertainty factor of 100, the Panel derived an ADI of 0.25 mg/kg bw/day.”

    doi.org

  6. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  7. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  8. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  9. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  10. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org