Cereals, oats, instant, fortified, plain, dry
FDC ID: 171661
At a glance
Cereals, oats, instant, fortified, plain, dry is a high-calorie food in the Breakfast Cereals category, providing 362 kcal per 100g. Each 100g supplies 11.9g of protein, 6.9g of fat, 69.5g of carbohydrates. It is an especially good source of manganese (147% of the Daily Value), iron (137% of the Daily Value), vitamin a (86% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
362
kcal
Protein
11.9
g
Total Fat
6.9
g
Total Carbohydrate
69.5
g
Dietary Fiber
10
g
Nutrition profile of Cereals, oats, instant, fortified, plain, dry
Cereals, oats, instant, fortified, plain, dry provides about 362 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, carbohydrate-dense.
Key nutrients and what they do
- Manganese 147%supports bone formation and enzymes in carbohydrate/fat metabolism
- Iron 137%forms hemoglobin in red blood cells to carry oxygen through the body
- Vitamin A 86%maintains vision, skin and mucous membranes and acts as an antioxidant
- Selenium 42%is part of antioxidant enzymes that protect cells from oxidation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people prone to anemia, menstruating women, and endurance athletes
- ✓people focused on eye, skin and mucosal health
- ✓people on carb-heavy diets or who tire easily
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 362 kcal | 103 kcal |
| Protein | 11.9 g | 3.4 g |
| Fat | 6.9 g | 2.0 g |
| Carbs | 69.5 g | 19.7 g |
| Fiber | 10 g | 2.8 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Breakfast Cereals Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 362 kcal | 18.1% | |
| Water | 8.92 g | — | |
| Protein | 11.92 g | 23.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 6.90 g | 8.8% | |
| Total Carbohydrate | 69.52 g | 25.3% | |
| Dietary Fiber | 10 g | 35.7% | |
| Sodium | 220 mg | 9.6% | |
| Potassium | 366 mg | 7.8% | |
| Calcium | 351 mg | 27.0% | |
| Magnesium | 128 mg | 30.5% | |
| Phosphorus | 423 mg | 33.8% | |
| Iron | 24.72 mg | 137.3% | |
| Zinc | 2.51 mg | 22.8% | |
| Copper | 0.36 mg | 40.0% | |
| Manganese | 3.38 mg | 147.2% | |
| Selenium | 23.20 μg | 42.2% | |
| Retinol | 772 μg | — | |
| Vitamin A | 772 μgRAE | 85.8% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.51 mg | 3.4% | |
| Thiamin | 0.45 mg | 37.1% | |
| Riboflavin | 0.05 mg | 3.8% | |
| Niacin | 1.03 mg | 6.5% | |
| Vitamin B6 | 0.08 mg | 4.7% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 32 μg | 8.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.90 mg | 2.1% |
Frequently Asked Questions
How many calories are in Cereals, oats, instant, fortified, plain, dry per 100g?
Cereals, oats, instant, fortified, plain, dry has 362 kcal (calories) per 100g.
What are the macros in Cereals, oats, instant, fortified, plain, dry?
Per 100g, Cereals, oats, instant, fortified, plain, dry provides 11.9g protein, 6.9g fat, 69.5g carbohydrates.
What vitamins and minerals does Cereals, oats, instant, fortified, plain, dry provide?
Per 100g, Cereals, oats, instant, fortified, plain, dry is a notable source of Manganese (about 147% of the Daily Value), Iron (about 137% of the Daily Value), Vitamin A (about 86% of the Daily Value).
What is the source of this nutrition data for Cereals, oats, instant, fortified, plain, dry?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)