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[N]extrient

Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved))

SR Legacy·Comprehensive Reference Data

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

Breakfast Cereals

Macronutrients distribute relatively evenly across protein (2.4g), fat (1.4g), and carbohydrates (11.7g) per 100g. With 68 calories per 100g, Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved)) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 49mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved)) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories68KCAL
Protein2.4G
Fat1.4G
Carbs11.7G
Fiber1.7G

Calorie Distribution

69kcal
  • Protein14%2.4 g
  • Fat18%1.4 g
  • Carbs68%11.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water84.0G
Energy68.0KCAL
Protein2.4G
Total lipid (fat)1.4G
Carbohydrate, by difference11.7G
Fiber, total dietary1.7G
Total Sugars0.46G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.26MG
Riboflavin0.21MG
Niacin3.0MG
Vitamin B-60.29MG
Folate, total44.0UG
Vitamin B-120UG
Vitamin A, RAE130UG
Vitamin E (alpha-tocopherol)0.07MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.40UG
Calcium, Ca80.0MG
Iron, Fe6.0MG
Magnesium, Mg26.0MG
Phosphorus, P77.0MG
Potassium, K61.0MG
Sodium, Na49.0MG
Zinc, Zn0.62MG
Copper, Cu0.07MG
Manganese, Mn0.56MG
Selenium, Se5.0UG
Energy283kJ
Ash0.56G
Sucrose0.29G
Glucose0G
Fructose0G
Lactose0G
Maltose0G
Galactose0.16G
Starch10.4G
Pantothenic acid0.32MG
Folic acid39.0UG
Folate, food5.0UG
Folate, DFE71.0UG
Choline, total4.7MG
Vitamin B-12, added0UG
Retinol130UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU433IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.03MG
Tocopherol, delta0.01MG
Tocotrienol, alpha0.18MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.23G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.002G
SFA 15:00G
SFA 16:00.20G
SFA 17:00.001G
SFA 18:00.02G
SFA 20:00.002G
SFA 22:00G
Fatty acids, total monounsaturated0.39G
MUFA 14:10G
MUFA 16:10.002G
MUFA 17:10G
MUFA 18:10.38G
MUFA 20:10.008G
MUFA 22:10.001G
Fatty acids, total polyunsaturated0.43G
PUFA 18:20.41G
PUFA 18:30.01G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.003G
Tryptophan0.04G
Threonine0.08G
Isoleucine0.10G
Leucine0.20G
Lysine0.14G
Methionine0.04G
Cystine0.09G
Phenylalanine0.13G
Tyrosine0.09G
Valine0.15G
Arginine0.18G
Histidine0.06G
Alanine0.12G
Aspartic acid0.27G
Glutamic acid0.58G
Glycine0.14G
Proline0.10G
Serine0.14G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz, dry, yields (177g)1204.2g2.4g20.7g
packet, dry, yields (177g)1204.2g2.4g20.7g
cup, cooked (234g)1595.5g3.2g27.3g
cup, dry, yields (501g)34111.9g6.8g58.5g

Scaled from Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved))'s per-100g values using USDA portion data.

More in Breakfast Cereals

Cereals Farina Assorted Brands Including Cream of Wheat Quick (1-3 Minutes) Dry

360 kcal11.6g protein

Cereals Ready-to-eat Mom's Best (Sweetened Wheat-fuls)

373 kcal8.2g protein

Cereals Cream of Wheat Regular (10 Minute) Without Salt (Cooked with Water)

50 kcal1.4g protein

Cereals Oats Regular and Quick and Instant with Salt (Cooked with Water (includes Boiling and Microwaving))

71 kcal2.5g protein

Cereals Ready-to-eat Ralston Corn Flakes

384 kcal5.9g protein

Cereals Ready-to-eat Wheat Puffed Fortified

364 kcal14.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cereals Oats Instant Fortified Plain Dry

362 kcal11.92g protein

Cereals Ready-to-eat Wheat Puffed Fortified

364 kcal14.7g protein

Cereals Ready-to-eat Post Grape-nuts Cereal

361 kcal11.22g protein

Babyfood Cereal Mixed with Bananas Dry

391 kcal10.7g protein

Babyfood Cereal Barley Dry Fortified

376 kcal13.2g protein

Cereals Cream of Wheat 2 1/2 Minute Cook Time Without Salt (Cooked with Water, Microwaved)

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Nutrient Highlights

  • Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved)) is a excellent source of Iron (33% DV) — see top foods ranked by Iron

Dietary Considerations

  • Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved)) is naturally low in sodium at 49mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Cereals Oats Instant Fortified Plain (Prepared with Water (boiling Water Added or Microwaved)) provides 6.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 6% (#496 of 8,262)
  • Calcium: top 22% (#1,818 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories68
% Daily Value*
Total Fat 1.4G2%
Cholesterol 0MG0%
Sodium 49.0MG2%
Total Carbohydrate 11.7G4%
Dietary Fiber 1.7G6%
Total Sugars 0.46G
Protein 2.4G5%
Vitamin D 0UG0%
Calcium 80.0MG6%
Iron 6.0MG33%
Potassium 61.0MG1%

* 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: 171662.

View on USDA FoodData Central →