Breakfast Cereals

Cereals, oats, instant, fortified, maple and brown sugar, dry

100 grams of cereals (oats, instant, fortified, maple and brown sugar, dry) has 386 calories, 9.3 g of protein, 4.7 g of total fat and 76.7 g of carbohydrate, including 7.2 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 173920

Amount

Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories386

Amount% Daily Value*

Total fat 4.7 g 6%
Saturated fat 0.78 g 4%
Trans fat 0 g
Monounsaturated fat 1.4 g
Polyunsaturated fat 1.6 g
Cholesterol 0 mg 0%
Sodium 505 mg 22%
Total carbohydrate 76.7 g 28%
Dietary fiber 7.2 g 26%
Total sugars 30.3 g
Protein 9.3 g 19%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

386

Protein

9.3g

Total fat

4.7g

Carbohydrate

76.7g

Protein supplies about 10% of the calories in this food, using 4 calories per gram of protein. It has 505 mg of sodium per 100 g (22% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

Nutrient	Amount	% Daily Value	Daily Value
Vitamin A (RAE)	692 mcg	77%	900 mcg
Vitamin C	0 mg	0%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	0.51 mg	3%	15 mg
Vitamin K	1.4 mcg	1%	120 mcg
Thiamin (B1)	1.1 mg	89%	1.2 mg
Riboflavin (B2)	1 mg	77%	1.3 mg
Niacin (B3)	11.7 mg	73%	16 mg
Vitamin B6	1.5 mg	86%	1.7 mg
Folate	240 mcg	60%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	22.5 mg	4%	550 mg
Calcium	258 mg	20%	1,300 mg
Iron	10.4 mg	58%	18 mg
Potassium	361 mg	8%	4,700 mg
Magnesium	90 mg	21%	420 mg
Phosphorus	305 mg	24%	1,250 mg
Zinc	1.7 mg	16%	11 mg
Copper	0.24 mg	27%	0.9 mg
Selenium	16.8 mcg	31%	55 mcg
Water	6.4 g	—	—
Caffeine	0 mg	—	—

Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for cereals (oats, instant, fortified, maple and brown sugar, dry), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 packet	43 g	166	4 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 173920 (fdc.nal.usda.gov), published Apr 1, 2019.
FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.