Is Malt-O-Meal Good for Weight Loss? (Full Guide & Tips)


Is Malt-O-Meal Good for Weight Loss

Cold winter mornings can bring about nostalgia for a nice, warm bowl of Malt-O-Meal hot cereal for many. A common breakfast staple many years ago, Malt-O-Meal now competes with other hot breakfast cereals, such as oatmeal and Cream of Wheat. But what is the difference? And can Malt-O-Meal help with weight loss?

Consuming Malt-O-Meal on its own will not result in weight loss. However, Malt-O-Meal can be included with other diet and lifestyle changes to support a healthy weight. For those looking to lose weight and consume Malt-O-Meal, consider choosing a plain Malt-O-Meal topped with fresh fruit or nuts. This will be more filling and contain less sugar than flavored varieties.

Now that we know Malt-O-Meal can be included in the diet for those looking to lose weight, let’s take a deeper look into Malt-O-Meal, how it compares to other popular hot breakfast cereals, its nutrition profile, and how you can use it in recipes.

Nutritional Benefits of Malt-O-Meal

Malt-O-Meal has similar benefits nutritionally to other hot cereals, including oatmeal and Cream of Wheat. However, it tends to be a lot lower in fiber than oatmeal. When made plain, Malt-O-Meal is rich in simple carbohydrates, protein, and various vitamins and minerals, especially B vitamins and iron if it is enriched. However, many prefer to consume this breakfast porridge with added sugar, honey, milk, and various other toppings.

Because Malt-O-Meal is made of finely milled farina, it is mainly composed of simple carbohydrates and is low in fiber. If choosing a flavored Malt-O-Meal or adding sweetener and other toppings, it can become high in sugar and calories. Those who are looking to cut down on weight would benefit from a small portion of plain Malt-O-Meal or choose light toppings, such as fresh fruit.

Brands Of Malt-O-Meal

Aside from the original Malt-O-Meal Hot Cereal, many other brands have created their own Malt-O-Meal or hot farina breakfast cereal. Below are some of the more common brands you may see. All products listed below are unflavored.

Farina Mills Fortified Farina Creamy Hot Wheat Cereal

Farina Mills Farina Creamy Hot Wheat Cereal is fortified with B vitamins and iron. You can purchase this product on Amazon.com, priced at $9.00 for a 28-ounce box. 

Ingredients:

  • Farina Mills Fortified Farina Creamy Hot Wheat Cereal 28 oz (packaging may vary) Wheat farina
  • Calcium carbonate
  • Ferric orthophosphate (iron)
  • Niacin
  • Vitamin B6
  • Folate
  • Vitamin B1
  • Vitamin B2

Nutrition Facts (Per 3-tablespoons dry):

  • Calories 130
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 27g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 4g

Bob’s Red Mill Creamy White Wheat Farina Cereal

Another common brand of grains and cereals is Bob’s Red Mill. Their Creamy White Wheat Farina Cereal is also fortified with b vitamins and iron like many wheat products. You can purchase this hot cereal online at bobsredmill.com, priced at $3.99 for a 24-ounce bag.

Ingredients:

  • Bob's Red Mill Organic Creamy White Wheat Farina Hot Cereal, 24 Oz Wheat
  • Niacin
  • Iron
  • Thiamine
  • Riboflavin
  • Folic acid

Nutrition Facts (Per ¼ cup dry):

  • Calories 160
  • Fat 0.5g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 33g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 5g

Quaker Quick Creamy Wheat Enriched Farina

Most commonly known for their oats, Quaker also created a Quick Creamy Wheat Enriched Farina fortified with B vitamins and iron. You can purchase this product online at Walmart.com, priced at $2.60 for a 16-ounce box.

Ingredients:

  • Quaker Suave y Cremoso Cereal de Trigo - Creamy Wheat Cereal Farina, (3 Pack, Total of 48oz) Farina (wheat)
  • Reduced iron
  • Niacin
  • Thiamine mononitrate
  • Riboflavin
  • Folic acid

Nutrition Facts (Per ¼ cup):

  • Calories 150
  • Fat 0.5g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 33g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 5g

Can I Lose Weight with Malt-O-Meal?

Consuming Malt-O-Meal on its own will not result in weight loss. However, Malt-O-Meal can be a healthy addition to a diet that helps to support weight loss. For those who are looking to include this hot breakfast porridge into their morning routine, carefully review and consider the type of Malt-O-Meal you choose. Just like oatmeal, there are many different brands and flavors. Flavored Malt-O-Meal means more additives which often include sugar. Not only does this drive the calorie content up, but a high intake of added sugars can also sabotage potential weight loss progress.

Below is an example of a flavored Malt-O-Meal. With the addition of flavoring, the carbohydrate content went up 11 grams per serving, with 13 grams of sugar versus 0 grams in plain varieties. The American Heart Association recommends no more than 6-teaspoons of added sugar per day for women, about 25 grams, and no more than 9 teaspoons per day for men, about 38 grams. This means 13 grams of sugar in the sweetened Malt-O-Meal below is about half the daily limit of added sugars for women and about a third of the daily limit of added sugars for men. A high intake of added sugars in the diet is linked to various chronic diseases including obesity, diabetes, and heart disease [1].

Malt-O-Meal Maple & Brown Sugar Hot Wheat Cereal

Ingredients:

  • Wheat farina
  • Sugar
  • Brown sugar
  • Malted barley
  • Calcium carbonate
  • Ferric orthophosphate (iron)
  • Natural and artificial flavor
  • Caramel color
  • Vitamin B3
  • Vitamin B6
  • Folic acid
  • Thiamine mononitrate
  • Riboflavin

Nutrition Facts (Per ¼ cup dry):

  • Calories 170
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 38g
  • Sugar 13g
  • Fiber <1g
  • Protein 4g

Malt O Meal vs. Oatmeal

Oatmeal and Malt-O-Meal have been competing for American’s most popular hot breakfast cereal since the early 1900s. Both oatmeal and Malt-O-Meal are available in a variety of different brands and flavors. Malt-O-Meal uses farina extracted from wheat grains by grinding them, with the end result being a smooth porridge. Oatmeal comes in different size flakes that determine the consistency and cook time of the cereal.

Nutritionally, oatmeal and Malt-O-Meal have many similarities.  They are close in calories and contain about the same amount of protein and carbohydrates per serving. However, Malt-O-Meal is rich in iron, folate, and vitamin B6 while oatmeal is rich in manganese, magnesium, and phosphorus. Below is the nutrition facts information for original Malt-O-Meal and Quaker Oats brands.

Quaker Oats Old Fashioned Rolled Oats

Ingredients:

  • Whole grain rolled oats

Nutrition Facts (Per ½ cup dry):

  • Calories 150
  • Fat 3g
  • Saturated fat 0.5g
  • Sodium 0mg
  • Carbohydrates 27g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 4g
  • Protein 5g

Malt-O-Meal Original Hot Wheat Cereal

Ingredients:

  • Wheat farina
  • Malted barley

Nutrition Facts (Per 3-tablespoons dry):

  • Calories 130
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 27g
  • Sugar 0g
    • Added sugar 0g
  • Fiber <1g
  • Protein 4g

Malt O Meal vs. Cream of Wheat

Now that we know Malt-O-Meal and oatmeal are similar but not the same, let’s look at Cream of Wheat. Malt-O-Meal and Cream of Wheat are almost interchangeable. Both cereal products are derived from farina or milled wheat. However, Cream of Wheat is ground into a finer product than Malt-O-Meal, making it a smoother consistency. Cream of Wheat is not as filling as Malt-O-Meal because it contains less bulk. Still, their flavor profile is almost identical.

Nutritionally, it is no surprise that Malt-O-Meal and Cream of Wheat aren’t far off from one another. Some brands will differ in their nutrition composition of flavors, sweeteners, or other additives are included. Below is the nutrition facts information for Cream of Wheat for comparison.

Cream of Wheat Enriched Farina Hot Cereal

Ingredients:

  • Wheat farina
  • Calcium carbonate defatted wheat germ

Nutrition Facts (Per 3-tablespoons dry):

  • Calories 110
  • Fat 0g
  • Saturated fat 0g
  • Sodium 100mg
  • Carbohydrates 24g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 1g
  • Protein 4g

Baking With Malt-O-Meal

Like oatmeal, Malt-O-Meal can be an easy and nutritious addition to many baked goods. Below is a popular recipe from the Post Consumer Brand website using Malt-O-Meal hot cereal.

Malt-O-Meal Magic Muffins

Ingredients:

  • 1 ¼ cups all-purpose flour
  • ¾ cup Malt-O-Meal Original Hot Wheat Cereal, dry
  • ½ cup sugar
  • ¾ cup milk
  • ¼ cup vegetable oil
  • 1 egg
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 1 teaspoon vanilla (optional)

Directions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. In a large bowl, combine all ingredients
  3. Stir together until ingredients are just moistened
  4. Spoon into a greased or paper-lined 12-cup muffin pan, filling cups ¾ full.
  5. Bake for 18-20 minutes or until a toothpick inserted in the center comes out clean.

Related Questions

Is Malt-O-Meal Gluten-Free?

Original Malt-O-Meal contains malted barley, a source of gluten and the main ingredient behind its name. Those who are following a gluten-free diet should avoid this product as well as Cream of Wheat. However, for those looking for a hot breakfast cereal, Quaker brand oats makes gluten-free old-fashioned oats and other oatmeal varieties. There are also varieties of Cream of Wheat that are gluten-free, such as Cream of Rice.

Does Malt-O-Meal Help Lower Cholesterol?

Studies have shown a diet high in fiber, specifically soluble fiber, can provide positive benefits in decreasing cholesterol levels. Malt-O-Meal cereal is not considered a high-fiber food. With about 1 gram of fiber per serving, other hot cereals, such as oatmeal, can provide greater benefit. However, if replacing a highly processed, high sugar and fat breakfast with plain Malt-O-Meal or Malt-O-Meal with fresh fruit, you may notice a benefit.

Does Malt-O-Meal Cause Constipation?

Malt-O-Meal is low in fiber and a good source of iron, because of this some have experienced constipation however this is rare. If you are struggling with frequent constipation, consider increasing your dietary fiber, fluids, and exercise. If you frequently consume Malt-O-Meal for breakfast and are concerned, you can swap it out for a high fiber hot cereal, such as oatmeal, instead. Consuming Malt-O-Meal on its own does not necessarily result in constipation.

 Related Guides

Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

Recent Posts