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

Per 100g · Breakfast Cereals · USDA SR Legacy

68

Calories

2.37g

Protein

11.7g

Carbs

1.36g

Fat

Macro Distribution (kcal)

Protein 14%
Carbs 68%
Fat 18%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 68 kcal —
Macronutrients
Water 84.0 g —
Protein 2.37 g
5% (Low)
Total lipid (fat) 1.36 g
2% (Low)
Carbohydrate, by difference 11.7 g
4% (Low)
Fiber, total dietary 1.70 g
6% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.226 g
1% (Low)
Fatty acids, total monounsaturated 0.391 g —
Fatty acids, total trans 0.003 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.260 mg
22% (High)
Riboflavin (Vitamin B2) 0.215 mg
17% (Moderate)
Niacin (Vitamin B3) 3.03 mg
19% (Moderate)
Pantothenic acid (Vitamin B5) 0.317 mg
6% (Low)
Vitamin B-6 — Pyridoxine 0.290 mg
17% (Moderate)
Biotin (Vitamin B7) 44.0 ug
11% (Moderate)
Folate, total (Vitamin B9) 39.0 ug —
Choline, total 4.70 mg
1% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 130.0 ug
14% (Moderate)
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.070 mg
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 80.0 mg
6% (Low)
Iron, Fe 5.96 mg
33% (High)
Magnesium, Mg 26.0 mg
6% (Low)
Phosphorus, P 77.0 mg
6% (Low)
Potassium, K 61.0 mg
1% (Low)
Sodium, Na 49.0 mg
2% (Low)
Zinc, Zn 0.620 mg
6% (Low)
Copper, Cu 0.066 mg
7% (Low)
Manganese, Mn 0.558 mg
24% (High)
Selenium, Se 5.00 ug
9% (Low)
Other
Energy 283.0 kj —
Ash 0.560 g —
Total Sugars 0.460 g —
Sucrose 0.290 g —
Glucose 0 g —
Fructose 0 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0.160 g —
Starch 10.4 g —
Folic acid (Vitamin B9 — synthetic) 5.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 71.0 ug —
Vitamin B-12, added 0 ug —
Retinol 130.0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 433.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.010 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.030 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.010 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.180 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 0.400 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.002 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.202 g —
SFA 17:0 (Margaric acid) 0.001 g —
SFA 18:0 (Stearic acid) 0.018 g —
SFA 20:0 (Arachidic acid) 0.002 g —
SFA 22:0 (Behenic acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.379 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.008 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
Fatty acids, total polyunsaturated 0.426 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.411 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.012 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.040 g —
Threonine (EAA) 0.083 g —
Isoleucine (EAA, BCAA) 0.105 g —
Leucine (EAA, BCAA) 0.200 g —
Lysine (EAA) 0.135 g —
Methionine (EAA) 0.040 g —
Cystine (conditionally essential) 0.086 g —
Phenylalanine (EAA) 0.130 g —
Tyrosine (conditionally essential) 0.085 g —
Valine (EAA, BCAA) 0.151 g —
Arginine (conditionally essential) 0.177 g —
Histidine (EAA) 0.057 g —
Alanine 0.120 g —
Aspartic acid 0.272 g —
Glutamic acid 0.578 g —
Glycine (conditionally essential) 0.140 g —
Proline (conditionally essential) 0.101 g —
Serine 0.137 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Calcium (6% DV) Magnesium (6% DV) Zinc (6% DV)

Amazon affiliate link — we may earn a small commission at no extra cost to you.

Get weekly nutrition science

New nutrient guides, food comparisons, and research — explained simply. No spam, ever.