Cereals Oats Instant Fortified Plain Dry
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Cereals, oats, instant, fortified, plain, dry
Breakfast Cereals
A 100g serving covers 147% of the daily recommended Manganese, making Cereals Oats Instant Fortified Plain Dry one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (11.9g), fat (6.9g), and carbohydrates (69.5g) per 100g. Cereals Oats Instant Fortified Plain Dry packs 362 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. At 220mg of sodium per 100g, Cereals Oats Instant Fortified Plain Dry contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Cereals Oats Instant Fortified Plain Dry provides 10g of dietary fiber per 100g (36% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Oats Instant Fortified Plain Dry delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein12%11.9 g
- Fat16%6.9 g
- Carbs72%69.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 8.9 | G |
| Energy | 362 | KCAL |
| Protein | 11.9 | G |
| Total lipid (fat) | 6.9 | G |
| Carbohydrate, by difference | 69.5 | G |
| Fiber, total dietary | 10.0 | G |
| Total Sugars | 1.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.45 | MG |
| Riboflavin | 0.05 | MG |
| Niacin | 1.0 | MG |
| Vitamin B-6 | 0.08 | MG |
| Folate, total | 32.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 772 | UG |
| Vitamin E (alpha-tocopherol) | 0.51 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 1.9 | UG |
| Calcium, Ca | 351 | MG |
| Iron, Fe | 24.7 | MG |
| Magnesium, Mg | 128 | MG |
| Phosphorus, P | 423 | MG |
| Potassium, K | 366 | MG |
| Sodium, Na | 220 | MG |
| Zinc, Zn | 2.5 | MG |
| Copper, Cu | 0.36 | MG |
| Manganese, Mn | 3.4 | MG |
| Selenium, Se | 23.2 | UG |
| Energy | 1515 | kJ |
| Ash | 2.8 | G |
| Sucrose | 1.0 | G |
| Glucose | 0.10 | G |
| Fructose | 0.10 | G |
| Lactose | 0.10 | G |
| Maltose | 0.10 | G |
| Galactose | 0.10 | G |
| Starch | 56.6 | G |
| Pantothenic acid | 1.2 | MG |
| Folic acid | 0 | UG |
| Folate, food | 32.0 | UG |
| Folate, DFE | 32.0 | UG |
| Choline, total | 27.7 | MG |
| Betaine | 25.4 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 772 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 2574 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0.20 | MG |
| Tocopherol, gamma | 0 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 1.0 | MG |
| Tocotrienol, beta | 0.15 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 1.3 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.01 | G |
| SFA 15:0 | 0.002 | G |
| SFA 16:0 | 1.2 | G |
| SFA 17:0 | 0.004 | G |
| SFA 18:0 | 0.11 | G |
| SFA 20:0 | 0.01 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 2.3 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.01 | G |
| MUFA 16:1 c | 0.01 | G |
| MUFA 17:1 | 0.002 | G |
| MUFA 18:1 | 2.3 | G |
| MUFA 18:1 c | 2.3 | G |
| MUFA 20:1 | 0.05 | G |
| MUFA 22:1 | 0.005 | G |
| MUFA 22:1 c | 0.005 | G |
| MUFA 24:1 c | 0 | G |
| Fatty acids, total polyunsaturated | 2.5 | G |
| PUFA 18:2 | 2.4 | G |
| PUFA 18:2 n-6 c,c | 2.4 | G |
| PUFA 18:2 CLAs | 0 | G |
| PUFA 18:3 | 0.07 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 | G |
| PUFA 18:3 n-6 c,c,c | 0.002 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.002 | G |
| PUFA 20:3 | 0.003 | G |
| PUFA 20:3 n-3 | 0 | G |
| PUFA 20:3 n-6 | 0.003 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:4 | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0.02 | G |
| Fatty acids, total trans-monoenoic | 0.008 | G |
| TFA 16:1 t | 0 | G |
| TFA 18:1 t | 0.008 | G |
| TFA 22:1 t | 0 | G |
| TFA 18:2 t not further defined | 0.008 | G |
| Fatty acids, total trans-polyenoic | 0.008 | G |
| Tryptophan | 0.18 | G |
| Threonine | 0.37 | G |
| Isoleucine | 0.49 | G |
| Leucine | 0.96 | G |
| Lysine | 0.68 | G |
| Methionine | 0.21 | G |
| Cystine | 0.43 | G |
| Phenylalanine | 0.66 | G |
| Tyrosine | 0.38 | G |
| Valine | 0.70 | G |
| Arginine | 0.84 | G |
| Histidine | 0.28 | G |
| Alanine | 0.56 | G |
| Aspartic acid | 1.2 | G |
| Glutamic acid | 2.7 | G |
| Glycine | 0.63 | G |
| Proline | 0.39 | G |
| Serine | 0.63 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| packet (28g) | 101 | 3.3g | 1.9g | 19.5g |
Scaled from Cereals Oats Instant Fortified Plain Dry's per-100g values using USDA portion data.
More in Breakfast Cereals
Cereals Oats Regular and Quick and Instant with Salt (Cooked with Water (includes Boiling and Microwaving))
Cereals Quaker Instant Grits Butter Flavor Dry
Cereals Ready-to-eat Quaker Mother's Graham Bumpers
Cereals Corn Grits White Regular and Quick Dry
Cereals Ready-to-eat Quaker Oatmeal Squares
Cereals Quaker Instant Grits Country Bacon Flavor Dry
Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved))
Cereals Ready-to-eat Wheat Puffed Fortified
Potatoes Skin Without Salt (Boiled, Cooked in Skin)
Potatoes Skin with Salt (Boiled, Cooked in Skin)
Cereals Ready-to-eat Post Grape-nuts Cereal
Mush Blue Corn with Ash (navajo)
Nutrient Highlights
- Cereals Oats Instant Fortified Plain Dry is a excellent source of Iron (137% DV) — see top foods ranked by Iron
- Cereals Oats Instant Fortified Plain Dry is a excellent source of Fiber (36% DV) — see top foods ranked by Fiber
- Cereals Oats Instant Fortified Plain Dry is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
- Cereals Oats Instant Fortified Plain Dry is a excellent source of Calcium (27% DV) — see top foods ranked by Calcium
- Cereals Oats Instant Fortified Plain Dry is a excellent source of Protein (24% DV) — see top foods ranked by Protein
Dietary Considerations
Cereals Oats Instant Fortified Plain Dry provides 24.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Iron: top 1% (#83 of 8,262)
- Fiber: top 3% (#248 of 8,262)
- Calcium: top 4% (#330 of 8,262)
Explore by Nutrient
Show Nutrition Facts Label
Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 171661.
View on USDA FoodData Central →