This is a hot organic cereal in the frozen section in single serving bowl. I love it! It consists of cracked wheat, barley, corn, tritacale, rye, broen millet, steel cut oats, flax seed, agave nectar, sea salt. The agave nectar is very very light, so you are free to sweeten it more as you prefer with your choice of sweeteners. I like that since I only use raw honey, stevia, or coconut sugar. You may also need some almond milk or cinnamon. I like that I have to choice to dress it up the way I prefer. Directions were confusing since it says to puncture the plastic film on the bowl to microwave, but there is no plastic film on the bowl. The serving size was a bit large for me so it lasts two servings. 1 bowl = 190 cal, 1g fat, 5g fiber, 4g protein, 8% iron.