Cereals (oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)) nutrition facts

100 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) contain 68 calories, 2.4 g of protein, 12 g of carbohydrates and 1.4 g of fat. It is an excellent source of iron (33% DV), manganese (24% DV) and thiamin (B1) (22% DV). Most of its calories (68%) come from carbs.

Nutrition Facts
Calories68
% Daily Value*
Total fat 1.36 g2%
Saturated fat 0.23 g1%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 49 mg2%
Total carbohydrate 11.7 g4%
Dietary fiber 1.7 g6%
Total sugars 0.46 g
Protein 2.37 g5%
Vitamin D 0 µg0%
Calcium 80 mg6%
Iron 5.96 mg33%
Potassium 61 mg1%

* 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

Protein 14%Carbs 68%Fat 18%
68calories
2.37 gprotein
11.7 gcarbs
1.36 gfat

Values shown for 100 g.

Rich in

  • Iron33%
  • Manganese24%
  • Thiamin (B1)22%
  • Niacin (B3)19%
  • Folate18%
  • Riboflavin (B2)17%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A130 µg14%
Vitamin C0 mg0%
Vitamin E0.07 mg0%
Vitamin K0.4 µg0%
Thiamin (B1)0.26 mg22%
Riboflavin (B2)0.22 mg17%
Niacin (B3)3.02 mg19%
Pantothenic acid (B5)0.32 mg6%
Vitamin B60.29 mg17%
Folate71 µg18%
Vitamin B120 µg0%
Choline4.7 mg1%

Minerals

NutrientAmount% DV
Calcium80 mg6%
Iron5.96 mg33%
Potassium61 mg1%
Magnesium26 mg6%
Phosphorus77 mg6%
Zinc0.62 mg6%
Copper0.07 mg7%
Manganese0.56 mg24%
Selenium5 µg9%

Fats

NutrientAmount% DV
Saturated fat0.23 g1%
Trans fat0 g-
Monounsaturated fat0.39 g-
Polyunsaturated fat0.43 g-

Other

NutrientAmount% DV
Water84 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other breakfast cereals

Per 100 gCereals (oats, instant, fortified, plain, prepared with water (boiling water added or microwaved))Category averageDifference
Calories68328-79%
Protein2.37 g8.2 g-71%
Total carbohydrate11.7 g67.8 g-83%
Total fat1.36 g4.04 g-66%
Dietary fiber1.7 g6.3 g-73%
Total sugars0.46 g17.5 g-97%
Sodium49 mg354 mg-86%

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Source: USDA FoodData Central, SR Legacy, FDC ID 171662. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.