Breakfast Cereal
Cereals, oats, instant, fortified, plain, dry
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products378 forms & preparations
Dietary labels are inferred automatically from Cereals, oats, instant, fortified, plain, dry's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 47/100
How many beneficial nutrients Cereals, oats, instant, fortified, plain, dry delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cereals, oats, instant, fortified, plain, dry come from — the split across carbs, fat & protein.
72% from carbs
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Carbs 72%67.6 g per serving
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Fat 15%6.3 g per serving
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Protein 13%12.7 g per serving
What Cereals, oats, instant, fortified, plain, dry is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 67.6 g | |
| Dietary Fiber | 10.0 g | |
| Starch | 56.7 g | — |
| Total Sugars | 1.5 g | — |
| Sucrose | 1.4 g | — |
| Glucose | 0.0 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 6.3 g | |
| Saturated Fat | 1.5 g | |
| Monounsaturated Fat | 2.1 g | — |
| Polyunsaturated Fat | 2.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 76.0 mg | — |
| Omega-6 Fatty Acids | 2,350.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 21.0 mg | — |
| Palmitic Acid | 1,379.0 mg | — |
| Stearic Acid | 113.0 mg | — |
| Arachidic Acid | 10.0 mg | — |
| Behenic Acid | 9.0 mg | — |
| Palmitoleic Acid | 13.0 mg | — |
| Oleic Acid | 2,068.0 mg | — |
| Gadoleic Acid | 45.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 2,350.0 mg | — |
| alpha-Linolenic Acid (ALA) | 76.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.7 g | |
| Histidine | 285.0 mg | — |
| Isoleucine | 495.0 mg | — |
| Leucine | 960.0 mg | — |
| Lysine | 675.0 mg | — |
| Methionine | 215.0 mg | — |
| Phenylalanine | 660.0 mg | — |
| Threonine | 366.0 mg | — |
| Tryptophan | 180.0 mg | — |
| Valine | 705.0 mg | — |
| Alanine | 555.0 mg | — |
| Arginine | 839.0 mg | — |
| Aspartic Acid | 1,166.0 mg | — |
| Cystine | 435.0 mg | — |
| Glutamic Acid | 2,730.0 mg | — |
| Glycine | 631.0 mg | — |
| Proline | 389.0 mg | — |
| Serine | 629.0 mg | — |
| Tyrosine | 380.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1,072.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 2.1 mg | |
| Riboflavin (B2) | 1.2 mg | |
| Niacin (B3) | 16.6 mg | |
| Vitamin B6 | 1.6 mg | |
| Folate (B9) | 286.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.1 mg | |
| Choline | 40.6 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 352.0 mg | |
| Iron | 29.3 mg | |
| Magnesium | 138.0 mg | |
| Phosphorus | 424.0 mg | |
| Potassium | 359.0 mg | |
| Sodium | 278.0 mg | |
| Zinc | 3.5 mg | |
| Copper | 0.4 mg | |
| Manganese | 2.9 mg | |
| Selenium | 26.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.1 g | — |
About Cereals, oats, instant, fortified, plain, dry
Instant oatmeal is rolled or cut oats processed to cook in moments with just hot water or milk. It keeps the wholegrain benefits of oats while trading a little texture for convenience — softer and quicker than old-fashioned or steel-cut oats.
Oats are a genuinely good breakfast grain. They carry a soluble fiber called beta-glucan, which is linked to supporting healthy cholesterol and to a slow, steady release of energy, plus useful protein for a cereal. The figures here are for the dry cereal at about 375 calories per 100 grams; once cooked it becomes far less dense as it absorbs water, and this fortified version adds iron and B vitamins.
The plain, unsweetened version is the one to reach for — it lets you control what goes in. Many flavored instant packets carry a lot of added sugar, so a plain base topped with fruit or a little honey is the better way to sweeten it.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cereals, oats, instant, fortified, plain, dry?
There are 374 calories in 100 g of Cereals, oats, instant, fortified, plain, dry, or about 105 calories in 1 packet (28 g).
How much protein is in Cereals, oats, instant, fortified, plain, dry?
Cereals, oats, instant, fortified, plain, dry contains 12.7 g of protein per 100 g.
How many carbs are in Cereals, oats, instant, fortified, plain, dry?
Cereals, oats, instant, fortified, plain, dry has 67.6 g of carbohydrates per 100 g.
How much fat is in Cereals, oats, instant, fortified, plain, dry?
Cereals, oats, instant, fortified, plain, dry provides 6.3 g of total fat per 100 g.
What is Cereals, oats, instant, fortified, plain, dry a good source of?
Cereals, oats, instant, fortified, plain, dry is an excellent source of Thiamin (B1) (171% DV), Iron (163% DV), Manganese (127% DV), Vitamin A (RAE) (119% DV), Niacin (B3) (103% DV) and Vitamin B6 (94% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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