Cereals (oats, instant, fortified, plain, dry) nutrition facts
100 grams of cereals, oats, instant, fortified, plain, dry contain 362 calories, 12 g of protein, 70 g of carbohydrates and 6.9 g of fat. It is an excellent source of manganese (147% DV), iron (137% DV), vitamin A (86% DV) and selenium (42% DV). Most of its calories (72%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese147%
- Iron137%
- Vitamin A86%
- Selenium42%
- Copper40%
- Thiamin (B1)37%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 772 µg | 86% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.45 mg | 37% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 1.04 mg | 7% |
| Pantothenic acid (B5) | 1.2 mg | 24% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 32 µg | 8% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 27.7 mg | 5% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 351 mg | 27% |
| Iron | 24.7 mg | 137% |
| Potassium | 366 mg | 8% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 423 mg | 34% |
| Zinc | 2.51 mg | 23% |
| Copper | 0.36 mg | 40% |
| Manganese | 3.38 mg | 147% |
| Selenium | 23.2 µg | 42% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0.02 g | - |
| Monounsaturated fat | 2.32 g | - |
| Polyunsaturated fat | 2.53 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 8.92 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other breakfast cereals
| Per 100 g | Cereals (oats, instant, fortified, plain, dry) | Category average | Difference |
|---|---|---|---|
| Calories | 362 | 328 | +10% |
| Protein | 11.9 g | 8.2 g | +45% |
| Total carbohydrate | 69.5 g | 67.8 g | +3% |
| Total fat | 6.9 g | 4.04 g | +71% |
| Dietary fiber | 10 g | 6.3 g | +59% |
| Total sugars | 1.5 g | 17.5 g | -91% |
| Sodium | 220 mg | 354 mg | -38% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 171661. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.