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[N]extrient

Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry

SR Legacy·Comprehensive Reference Data

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Breakfast Cereals

A 100g serving covers 97% of the daily recommended Manganese, making Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (8.8g), fat (7g), and carbohydrates (72.4g) per 100g. Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry packs 371 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 516mg per 100g (22% DV), relevant for anyone on a low-sodium or DASH diet. Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry provides 6.9g of dietary fiber per 100g (25% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories371KCAL
Protein8.8G
Fat7G
Carbs72.4G
Fiber6.9G

Calorie Distribution

388kcal
  • Protein9%8.8 g
  • Fat16%7 g
  • Carbs75%72.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.3G
Energy371KCAL
Protein8.8G
Total lipid (fat)7.0G
Carbohydrate, by difference72.4G
Fiber, total dietary6.9G
Total Sugars30.9G
Cholesterol0MG
Vitamin C, total ascorbic acid0.80MG
Thiamin0.89MG
Riboflavin1.0MG
Niacin12.0MG
Vitamin B-61.2MG
Folate, total239UG
Vitamin B-120UG
Vitamin E (alpha-tocopherol)0.55MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.0UG
Calcium, Ca297MG
Iron, Fe10.7MG
Magnesium, Mg92.0MG
Phosphorus, P296MG
Potassium, K374MG
Sodium, Na516MG
Zinc, Zn1.9MG
Copper, Cu0.36MG
Manganese, Mn2.2MG
Selenium, Se16.4UG
Energy1552kJ
Ash3.4G
Pantothenic acid0.68MG
Folic acid202UG
Folate, food37.0UG
Folate, DFE381UG
Carotene, beta1.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2992IU
Lycopene0UG
Lutein + zeaxanthin103UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated1.1G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.01G
SFA 14:00.006G
SFA 16:00.86G
SFA 18:00.14G
Fatty acids, total monounsaturated1.9G
MUFA 14:10G
MUFA 16:10.01G
MUFA 18:11.9G
MUFA 20:10.008G
MUFA 22:10G
Fatty acids, total polyunsaturated3.2G
PUFA 18:22.8G
PUFA 18:30.46G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
packet (37g)1373.3g2.6g26.8g

Scaled from Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a excellent source of Iron (59% DV) — see top foods ranked by Iron
  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a excellent source of Fiber (25% DV) — see top foods ranked by Fiber
  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a excellent source of Calcium (23% DV) — see top foods ranked by Calcium
  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a excellent source of Sodium (22% DV) — see top foods ranked by Sodium
  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a excellent source of Magnesium (22% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • At 516mg of sodium per 100g, Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry provides 10.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Quaker Instant Oatmeal Raisins Dates and Walnuts Dry is a meaningful source of folate at 239mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 3% (#248 of 8,262)
  • Calcium: top 5% (#413 of 8,262)
  • Fiber: top 7% (#578 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories371
% Daily Value*
Total Fat 7.0G9%
Cholesterol 0MG0%
Sodium 516MG22%
Total Carbohydrate 72.4G26%
Dietary Fiber 6.9G25%
Total Sugars 30.9G
Protein 8.8G18%
Vitamin D 0UG0%
Calcium 297MG23%
Iron 10.7MG59%
Potassium 374MG8%

* 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: 174625.

View on USDA FoodData Central →