Cereal | Vegetarian High Fiber

Wheat Chex

Triticum aestivum (source grain) Allergens: Wheat, Gluten
wheat chex

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine American
  • Seasonality Year-Round
  • Source Whole wheat flour

The Forktionary Angle

"The Hearty Cousin: Whole Grain Goodness in Every Square"

Definition

A popular breakfast cereal consisting of crispy, lattice-shaped squares made from whole wheat, known for its hearty texture and wholesome flavor.

Sensory Profile

TasteMildly Malty, Whole Grain, Slightly Sweet
TextureCrispy, Crunchy, Hearty, Brittle
AromaToasted Wheat, Earthy
AcidityLow

Technical Metrics

Fiber per serving

6g dietary fiber

Primary Grain

Whole Wheat

Whole Grain Serving

30g whole grain per serving

Nutrition Facts

Per 30g (1.25 cups)
Calories360 kcal
Total Fat1.5 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein10 g
Total Carbohydrate78 g
Dietary Fiber12 g
Total Sugars7 g
Calcium0 mg
Iron10 mg
Potassium300 mg

Chef’s Secret

For a more robust flavor in Chex Mix, toast Wheat Chex briefly in the oven before adding sauces and seasonings, which enhances its nuttiness.

Substitutions

Best Match

Shredded Wheat Cereal

1:1

Offers a very similar whole-wheat, hearty crunch and mild flavor, good for breakfast or crushing for toppings.

Crispix

1:1

While partly corn, it offers a similar crisp texture and works well in Chex Mix applications.

Whole Wheat Crackers (crushed)

1:1

Provides a savory, crunchy texture, suitable for savory Chex Mix or as a breading.

Bran Flakes

1:1

High fiber and whole grain, but with a different flake texture, suitable for breakfast.

Buying Guide

Found in the cereal aisle. Check for whole grain certification. Store in a cool, dry place and seal tightly after opening.

Flavor Pairings

Milk yogurt fresh fruit honey brown sugar nuts dried fruit.