Breakfast Cereal
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products378 forms & preparations
Dietary labels are inferred automatically from Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt'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.
Good nutrient density 30/100
How many beneficial nutrients Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 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, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt come from — the split across carbs, fat & protein.
67% from carbs
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Carbs 67%12.0 g per serving
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Fat 19%1.5 g per serving
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Protein 14%2.5 g per serving
What Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 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 | 12.0 g | |
| Dietary Fiber | 1.7 g | |
| Starch | 11.6 g | — |
| Total Sugars | 0.3 g | — |
| Sucrose | 0.3 g | — |
| Glucose | 0.0 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.3 g | |
| Monounsaturated Fat | 0.4 g | — |
| Polyunsaturated Fat | 0.6 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 18.0 mg | — |
| Omega-6 Fatty Acids | 541.0 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 | 5.0 mg | — |
| Palmitic Acid | 280.0 mg | — |
| Stearic Acid | 21.0 mg | — |
| Palmitoleic Acid | 3.0 mg | — |
| Oleic Acid | 422.0 mg | — |
| Gadoleic Acid | 10.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 541.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.5 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | 0.1 mg | |
| Vitamin K | 0.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.2 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 6.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 7.4 mg | |
| Betaine | 3.1 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 9.0 mg | |
| Iron | 0.9 mg | |
| Magnesium | 27.0 mg | |
| Phosphorus | 77.0 mg | |
| Potassium | 70.0 mg | |
| Sodium | 71.0 mg | |
| Zinc | 1.0 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.6 mg | |
| Selenium | 5.4 mcg | |
| Fluoride | 71.6 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 | 0.3 g | — |
About Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Breakfast cereal is a popular morning food made from processed grains such as corn, wheat, oats, or rice, shaped into flakes, puffs, rings, biscuits, and clusters. Ready-to-eat cold cereals are typically served with milk, while hot cereals like oatmeal are cooked, making cereal one of the quickest and most convenient breakfasts. Nutrition varies widely by product, from whole-grain, high-fiber options to heavily sweetened types, and many cereals are fortified with added vitamins and minerals such as iron, folic acid, and B vitamins.
Choosing varieties higher in whole grains and fiber and lower in added sugar makes for a more wholesome start to the day. Beyond the breakfast bowl, cereal is eaten as a snack and used in bars, baked goods, and treats. Store breakfast cereal in an airtight container in a cool, dry pantry to keep it crisp.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt?
There are 71 calories in 100 g of Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt, or about 124 calories in 0.75 cup (175 g).
How much protein is in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt contains 2.5 g of protein per 100 g.
How many carbs are in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt has 12.0 g of carbohydrates per 100 g.
How much fat is in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt provides 1.5 g of total fat per 100 g.
What is Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt a good source of?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt is an excellent source of Manganese (25% DV) and a good source of Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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