Is whole wheat cereal keto?

Higher net carbs per listed portion

This record is a higher-net-carb reference in its listed portion. The listed 1 oz, dry, yields (210 g) has 19.1 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

This describes the USDA Survey (FNDDS) record for Whole wheat cereal, cooked, FDC ID 2708442. Ingredients, preparation, and current package labels can differ; use the label or recipe for the exact item in hand.

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Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 oz, dry, yields (210 g).

Calculated net carbs

19.1 g

Total carbohydrate

21.8 g

Dietary fiber

2.7 g

Editorial illustration of Whole wheat cereal, cooked.

Nutrition facts for Whole wheat cereal, cooked

Reference category: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion (1 oz, dry, yields, 210 g)	Per 100 g
Energy	99 kcal	47 kcal
Protein	3.3 g	1.6 g
Total fat	0.6 g	0.3 g
Saturated fat	0.1 g	0 g
Total carbohydrate	21.8 g	10.4 g
Dietary fiber	2.7 g	1.3 g
Calculated net carbs	19.1 g	9.1 g
Total sugars	0.1 g	0.1 g
Sodium	149.1 mg	71 mg
Potassium	107.1 mg	51 mg

Explore this food category

Compare this form and portion with other records in grains, starches & baked foods. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the low-carb substitutes.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 10.4 g − 1.3 g = 9.1 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Whole wheat cereal, cooked
• FoodData Central ID: FDC ID 2708442
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 oz, dry, yields (210 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2708442. https://fdc.nal.usda.gov/food-details/2708442/nutrients, https://fdc.nal.usda.gov/download-datasets/

Compare related foods

• Oatmeal, regular or quick, made with water, no added fat — 9.7 g calculated net carbs per 100 g
• Cornmeal mush, no added fat — 11.9 g calculated net carbs per 100 g
• Bulgur, no added fat — 14 g calculated net carbs per 100 g
• White and wild rice, cooked, no added fat — 16.7 g calculated net carbs per 100 g

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Is whole wheat cereal keto?

This record is a higher-net-carb reference in its listed portion. The listed 1 oz, dry, yields (210 g) has 19.1 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

How many net carbs are in Whole wheat cereal, cooked?

The listed 1 oz, dry, yields (210 g) has 19.1 g calculated net carbs. Per 100 g, the record has 9.1 g calculated net carbs.

How are net carbs calculated for Whole wheat cereal, cooked?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 10.4 g total carbohydrate minus 1.3 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Whole wheat cereal, cooked nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2708442. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. August 24, 2026First published