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[N]extrient

Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving))

SR Legacy·Comprehensive Reference Data

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

Breakfast Cereals

Macronutrients distribute relatively evenly across protein (2.5g), fat (1.5g), and carbohydrates (12g) per 100g. With 71 calories per 100g, Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving)) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 4mg of sodium, Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving)) is naturally very low in sodium and suitable for sodium-restricted diets.

Calories71KCAL
Protein2.5G
Fat1.5G
Carbs12G
Fiber1.7G

Calorie Distribution

72kcal
  • Protein14%2.5 g
  • Fat19%1.5 g
  • Carbs67%12 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water83.6G
Energy71.0KCAL
Protein2.5G
Total lipid (fat)1.5G
Carbohydrate, by difference12.0G
Fiber, total dietary1.7G
Total Sugars0.27G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.08MG
Riboflavin0.02MG
Niacin0.23MG
Vitamin B-60.005MG
Folate, total6.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.08MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.30UG
Calcium, Ca9.0MG
Iron, Fe0.90MG
Magnesium, Mg27.0MG
Phosphorus, P77.0MG
Potassium, K70.0MG
Sodium, Na4.0MG
Zinc, Zn1.0MG
Copper, Cu0.07MG
Manganese, Mn0.58MG
Selenium, Se5.4UG
Energy297kJ
Ash0.34G
Sucrose0.25G
Glucose0G
Fructose0G
Lactose0G
Maltose0G
Galactose0.02G
Starch11.6G
Fluoride, F71.6UG
Pantothenic acid0.31MG
Folic acid0UG
Folate, food6.0UG
Folate, DFE6.0UG
Choline, total7.4MG
Betaine3.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin180UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.03MG
Tocopherol, delta0MG
Tocotrienol, alpha0.21MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.31G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.005G
SFA 15:00G
SFA 16:00.28G
SFA 17:00.001G
SFA 18:00.02G
SFA 20:00.002G
SFA 22:00.002G
Fatty acids, total monounsaturated0.43G
MUFA 14:10G
MUFA 16:10.003G
MUFA 16:1 c0.003G
MUFA 17:10G
MUFA 18:10.42G
MUFA 18:1 c0.42G
MUFA 20:10.01G
MUFA 22:10G
Fatty acids, total polyunsaturated0.56G
PUFA 18:20.54G
PUFA 18:2 n-6 c,c0.54G
PUFA 18:2 i0.001G
PUFA 18:30.02G
PUFA 18:3 n-3 c,c,c (ALA)0.02G
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 trans0.001G
Fatty acids, total trans-monoenoic0G
TFA 18:1 t0G
Fatty acids, total trans-polyenoic0.001G
Tryptophan0.04G
Threonine0.10G
Isoleucine0.12G
Leucine0.22G
Lysine0.14G
Methionine0.05G
Cystine0.10G
Phenylalanine0.14G
Tyrosine0.10G
Valine0.16G
Arginine0.17G
Histidine0.05G
Alanine0.12G
Aspartic acid0.30G
Glutamic acid0.62G
Glycine0.15G
Proline0.10G
Serine0.15G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (14.6g)100.4g0.2g1.8g
cup (175g)1244.4g2.7g21g
cup (234g)1665.9g3.6g28.1g

Scaled from Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving))'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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

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

71 kcal2.54g protein

Cereals Oats Regular and Quick Not Fortified Dry

379 kcal13.15g protein

Cereals Quaker Instant Oatmeal Organic Regular

367 kcal16g protein

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Oats (includes Foods for Usda's Food Distribution Program)

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Popcorn Microwave Low Fat and Sodium

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Nutritional Profile Summary

Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving)) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 71 kcal per 100 g
  • Protein: 2.5 g per 100 g
  • Total Fat: 1.5 g per 100 g
  • Carbohydrate: 12 g per 100 g
  • Fiber: 1.7 g per 100 g

Dietary Considerations

  • Cereals Oats Regular and Quick Without Salt (Cooked with Water (includes Boiling and Microwaving)) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

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Nutrition Facts

Serving Size 100g

Calories71
% Daily Value*
Total Fat 1.5G2%
Cholesterol 0MG0%
Sodium 4.0MG0%
Total Carbohydrate 12.0G4%
Dietary Fiber 1.7G6%
Total Sugars 0.27G
Protein 2.5G5%
Vitamin D 0UG0%
Calcium 9.0MG1%
Iron 0.90MG5%
Potassium 70.0MG1%

* 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: 173905.

View on USDA FoodData Central →