Is Cream of Wheat Vegan? Fully Explained

Cream of wheat is a type of farina (milled wheat) created from semolina flour. The warm, wispy liquid comes with a porridge-like consistency but is packed with more vitamins than other alternatives.  

The mildly comforting winter food has become a household name since its inception. If you’re here, you want to know whether the creamy liquid is a healthy vegan option or not. In short, Cream of Wheat is vegan as long as you use plant-based derivatives instead of milk or butter.

How is Cream of Wheat Made? 

Although there are numerous formulations across the board, the most famous brand has become synonymous with the product. 

Cream of Wheat is attributed to a vegan product known as farina, which is made by checking the grain and air-purifying the light-weight bran from the heavier endosperm of milled wheat. The ground-up wheat kernels are extracted from the box and are usually combined with other products to make them more flavorful. 

Cream of Wheat vs. Oatmeal

If you haven’t been familiar with the world of porridge, you might be wondering if Cream of Wheat and oatmeal have the same composition. Well, both have completely different textures and provide different nutritional values. 

Cream of wheat is essentially the brand name of hot cereal composed of farina and other nutritious ingredients. The creamy mix is combined with milk or water and dabbled with several sweet or savory ingredients. 

On the other hand, oatmeal is a variation that is slightly coarse in texture and completely derived from groats of oat. Oatmeal and Cream of Wheat are entirely vegan on their own. Although if combined with other ingredients, both can become non-vegan.

How to Prepare Cream of Wheat for Vegans

With a high nutritional content and several health benefits, Cream of Wheat is appetizing and flavorful. If you are curious about how to prepare this delectable breakfast meal within a few minutes, keep reading! 

With the influx of vegan and gluten-free diets, people have become conscious about consuming animal products directly and indirectly. While some of the ingredients are not dairy-free, there are some vegan alternatives to each. 

Some of the basic ingredients used for creating the warm, creamy liquid mix are: 

  • Cream of Wheat or farina 
  • Oat milk 
  • Vegan butter (you can even use extra virgin olive oil as an alternative)
  • Cinnamon 
  • Cloves 
  • Berries and nuts as a topping 

To create the healthy vegan mixture, start by heating oat milk in a pan and wait until it gets warm. Then, add the other ingredients like vegan butter, cinnamon, cloves, and lastly, cream of wheat. Stir until it assumes a thick, creamy texture, and serve with your favorite kind of toppings. Some vegan toppings like berries and nuts are great if you are looking for a hint of sweetness. 

Health Benefits of Cream of Wheat

Cream of Wheat contains a high value of nutrients that is suitable for all kinds of ages. Apart from its exceptional creamy taste and fulfilling portions, the milled wheat derivative also has numerous health benefits. Let’s look at them in detail. 

Nutrient Dense

Cream of Wheat is a low-calorie, nutrient-dense component that contains all the key micro-nutrients. It is enriched with whole wheat carbohydrates, protein, vitamins, and minerals. According to the U.S Department of Agriculture Nutrient Database, one serving of cream of wheat provides 3.83g of protein and 24.14g of carbohydrates. 

The milled wheat source also contains B vitamins such as niacinamide, thiamine, vitamin B-1, riboflavin, and folic acid. It is also full of selenium, an element that acts as an antioxidant and decreases inflammation. 

Source of Iron 

Cream of Wheat is enriched with iron which serves 11 grams of nutrition content per serving. Ferric phosphate, a source of iron, is a key component in hemoglobin which supplies oxygen to all the cells in the body. 

A deficiency in iron leads to anemia, a condition where the red blood cells are lower than normal. Since Cream of Wheat contains iron, a single one-cup serving provides more than half of the established Daily Percent Value. 

Improves Bone Density 

Cream of Wheat is rich in calcium which is linked to improving bone density and stimulating muscle contractions. 

It is the most abundant mineral in our body and is one of the key components in Cream of Wheat. 3 tablespoons of Cream of Wheat provide 233 milligrams of calcium. 

Helps in Bowel Movement 

It is quite common to consume bland foods when you are suffering from diarrhea or any other stomach issues. Cream of Wheat helps in bowel movements and helps firm up stool. 


Here are a few other common questions people ask. 

Is Cream of Wheat Gluten-Free? 

Unfortunately, Cream of Wheat is not gluten-free as it contains wheat as its primary ingredient. Gluten is a protein naturally found in certain cereal grains. A large portion of Cream of Wheat is made from milled wheat and is, therefore, non-gluten. 

A gluten-free alternative to Cream of Wheat is Cream of Rice. Those who have celiac disease or get allergies from consuming gluten products can opt for this. It is made from finely ground white rice and, thus, gluten-free. 

Will Cream of Wheat Help Lose Weight? 

Cream of Wheat does not support weight loss, but it is a great addition to your balanced diet. Due to its high nutritional content, the cereal grain is full of proteins, carbohydrates, vitamins, and minerals which can improve your diet and subsequently help you in losing weight. 


Cream of Wheat is a vegan-friendly, nutrient-rich food that is perfect for those on a diet or suffering from illnesses. It belongs to the category of bland foods and can, therefore, not have any adverse effects on your health. 

A regular intake of Cream of Wheat can, in fact, improve your digestive system and bone density. We hope this article answered your question and helped you make an informed decision. 

Brett White
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