Breakfast Cereals

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

100 grams of cereals (oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) has 71 calories, 2.5 g of protein, 1.5 g of total fat and 12 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 173905

Amount

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

Nutrition data per 100 g

Calories71

Amount% Daily Value*

Total fat 1.5 g 2%
Saturated fat 0.31 g 2%
Trans fat 0 g
Monounsaturated fat 0.44 g
Polyunsaturated fat 0.56 g
Cholesterol 0 mg 0%
Sodium 4 mg 0%
Total carbohydrate 12 g 4%
Dietary fiber 1.7 g 6%
Total sugars 0.27 g
Protein 2.5 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

2.5g

Total fat

1.5g

Carbohydrate

12g

Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 4 mg of sodium per 100 g (0% 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)	0 mcg	0%	900 mcg
Vitamin C	0 mg	0%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	0.08 mg	1%	15 mg
Vitamin K	0.3 mcg	0%	120 mcg
Thiamin (B1)	0.08 mg	7%	1.2 mg
Riboflavin (B2)	0.02 mg	2%	1.3 mg
Niacin (B3)	0.23 mg	1%	16 mg
Vitamin B6	0.01 mg	1%	1.7 mg
Folate	6 mcg	2%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	7.4 mg	1%	550 mg
Calcium	9 mg	1%	1,300 mg
Iron	0.9 mg	5%	18 mg
Potassium	70 mg	1%	4,700 mg
Magnesium	27 mg	6%	420 mg
Phosphorus	77 mg	6%	1,250 mg
Zinc	1 mg	9%	11 mg
Copper	0.07 mg	8%	0.9 mg
Selenium	5.4 mcg	10%	55 mcg
Water	83.6 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, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 cup	234 g	166	5.9 g
1 tbsp	14.6 g	10	0.37 g
0.75 cup	175 g	124	4.4 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.

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 173905 (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.