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[N]extrient

Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber

SR Legacy·Comprehensive Reference Data

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Breakfast Cereals

A 100g serving covers 81% of the daily recommended Riboflavin, making Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (8.8g), fat (4.8g), and carbohydrates (75.7g) per 100g. Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber packs 366 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 473mg per 100g (21% DV), relevant for anyone on a low-sodium or DASH diet. Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber provides 22.3g of dietary fiber per 100g (80% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories366KCAL
Protein8.8G
Fat4.8G
Carbs75.7G
Fiber22.3G

Calorie Distribution

381kcal
  • Protein9%8.8 g
  • Fat11%4.8 g
  • Carbs79%75.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water7.5G
Energy366KCAL
Protein8.8G
Total lipid (fat)4.8G
Carbohydrate, by difference75.7G
Fiber, total dietary22.3G
Total Sugars14.7G
Cholesterol0MG
Vitamin C, total ascorbic acid0.20MG
Thiamin0.76MG
Riboflavin1.1MG
Niacin12.4MG
Vitamin B-61.2MG
Folate, total249UG
Vitamin B-120UG
Vitamin E (alpha-tocopherol)0.43MG
Calcium, Ca278MG
Iron, Fe9.4MG
Magnesium, Mg91.0MG
Phosphorus, P306MG
Potassium, K256MG
Sodium, Na473MG
Zinc, Zn2.0MG
Energy1531kJ
Ash3.2G
Vitamin A, IU3112IU
Fatty acids, total saturated0.93G
Fatty acids, total monounsaturated1.7G
Fatty acids, total polyunsaturated1.4G
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
packet (1 NLEA serving) (45g)1654g2.2g34.1g

Scaled from Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a excellent source of Fiber (80% DV) — see top foods ranked by Fiber
  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a excellent source of Iron (52% DV) — see top foods ranked by Iron
  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a excellent source of Magnesium (22% DV) — see top foods ranked by Magnesium
  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a excellent source of Calcium (21% DV) — see top foods ranked by Calcium
  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a excellent source of Sodium (21% DV) — see top foods ranked by Sodium

Dietary Considerations

  • At 473mg of sodium per 100g, Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • The high fiber (22.3g) and low fat profile makes Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber provides 9.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber is a meaningful source of folate at 249mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Iron: top 3% (#248 of 8,262)
  • Calcium: top 5% (#413 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 Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories366
% Daily Value*
Total Fat 4.8G6%
Cholesterol 0MG0%
Sodium 473MG21%
Total Carbohydrate 75.7G28%
Dietary Fiber 22.3G80%
Total Sugars 14.7G
Protein 8.8G18%
Vitamin D 0mcg0%
Calcium 278MG21%
Iron 9.4MG52%
Potassium 256MG5%

* 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: 171682.

View on USDA FoodData Central →