Breakfast Cereals

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

100 grams of cereals (oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)) has 68 calories, 2.4 g of protein, 1.4 g of total fat and 11.7 g of carbohydrate, including 1.7 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 171662

Amount

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

Nutrition data per 100 g

Calories68

Amount% Daily Value*

Total fat 1.4 g 2%
Saturated fat 0.23 g 1%
Trans fat 0 g
Monounsaturated fat 0.39 g
Polyunsaturated fat 0.43 g
Cholesterol 0 mg 0%
Sodium 49 mg 2%
Total carbohydrate 11.7 g 4%
Dietary fiber 1.7 g 6%
Total sugars 0.46 g
Protein 2.4 g 5%

* % 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

Protein

2.4g

Total fat

1.4g

Carbohydrate

11.7g

Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 49 mg of sodium per 100 g (2% 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)	130 mcg	14%	900 mcg
Vitamin C	0 mg	0%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	0.07 mg	0%	15 mg
Vitamin K	0.4 mcg	0%	120 mcg
Thiamin (B1)	0.26 mg	22%	1.2 mg
Riboflavin (B2)	0.22 mg	17%	1.3 mg
Niacin (B3)	3 mg	19%	16 mg
Vitamin B6	0.29 mg	17%	1.7 mg
Folate	71 mcg	18%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	4.7 mg	1%	550 mg
Calcium	80 mg	6%	1,300 mg
Iron	6 mg	33%	18 mg
Potassium	61 mg	1%	4,700 mg
Magnesium	26 mg	6%	420 mg
Phosphorus	77 mg	6%	1,250 mg
Zinc	0.62 mg	6%	11 mg
Copper	0.07 mg	8%	0.9 mg
Selenium	5 mcg	9%	55 mcg
Water	84 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, plain, prepared with water (boiling water added or microwaved)), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 cup, cooked	234 g	159	5.5 g
1 cup, dry, yields	501 g	341	11.9 g
1 oz, dry, yields	177 g	120	4.2 g
1 packet, dry, yields	177 g	120	4.2 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.

Similar foods in Breakfast Cereals

All breakfast cereals Compare with another food

On Amazon

Popular kitchen picks

As an Amazon Associate I earn from qualifying purchases.

Electronics Amazon Echo Show 8 A kitchen smart display for recipes, timers and music. View on Amazon → Fitness & outdoors Stanley Quencher H2.0 Tumbler A big tumbler to help you keep water nearby. View on Amazon → Home & kitchen Keurig K-Express Coffee Maker A single-serve coffee maker for quick mornings. View on Amazon →

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 171662 (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.