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Oats & grains · Nutrition facts

Cereals, Oats, Instant, Fortified, Maple and Brown Sugar, Dry

386 calories and 9.3 g of protein per 100 g. Reported fiber: 7.2 g.

USDA SR LegacyPublished Apr 2019

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Cereals, oats, instant, fortified, maple and brown sugar, dry

Source category
Breakfast Cereals
Nutrition basis
Per 100 g
Source record
USDA FDC 173920
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 44% of 488 other complete oats & grains profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
166calories
in 43 g
NutrientAmountDaily value
Protein4 g—
Carbohydrate33 g12%
Fat2 g3%
Fiber3.1 g11%
Total sugars13 g—
Sodium217 mg9%
Saturated fat0.3 g2%
Potassium155 mg3%
Calcium111 mg9%
Iron4.45 mg25%
Magnesium39 mg9%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 10%Carbs 79%Fat 11%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 4.8 g protein in 51.8 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
WaterPer 100 g6.4 g5.85 g6.91 g12
ProteinPer 100 g9.25 g8.55 g9.93 g12
Total lipid (fat)Per 100 g4.73 g4.5 g5.2 g12
AshPer 100 g2.94 g2.55 g3.08 g12
Fiber, total dietaryPer 100 g7.2 g7 g7.4 g3
Sugars, TotalPer 100 g30.28 g28.46 g33.17 g6
SucrosePer 100 g29.67 g27.98 g32.76 g6
GlucosePer 100 g0.39 g0.18 g0.53 g6

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 115 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water6.4 g1051
Energy386 kcal1008
Energy1,616 kj1062
Protein9.25 g1003
Total lipid (fat)4.73 g1004
Ash2.94 g1007
Carbohydrate, by difference76.67 g1005
Fiber, total dietary7.2 g1079
Sugars, Total30.28 g2000
Sucrose29.67 g1010
Glucose0.39 g1011
Fructose0.18 g1012
Lactose0 g1013
Maltose0.04 g1014
Galactose0 g1075
Starch38.33 g1009
Calcium, Ca258 mg1087
Iron, Fe10.36 mg1089
Magnesium, Mg90 mg1090
Phosphorus, P305 mg1091
Potassium, K361 mg1092
Sodium, Na505 mg1093
Zinc, Zn1.72 mg1095
Copper, Cu0.24 mg1098
Manganese, Mn2.297 mg1101
Selenium, Se16.8 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin1.069 mg1165
Riboflavin1.002 mg1166
Niacin11.739 mg1167
Pantothenic acid0.616 mg1170
Vitamin B-61.464 mg1175
Folate, total148 µg1177
Folic acid132 µg1186
Folate, food16 µg1187
Folate, DFE240 µg1190
Choline, total22.5 mg1180
Betaine11.9 mg1198
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE692 µg1106
Retinol692 µg1105
Carotene, beta2 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU2,310 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin57 µg1123
Vitamin E (alpha-tocopherol)0.51 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0.02 mg1125
Tocopherol, gamma0.27 mg1126
Tocopherol, delta0.73 mg1127
Tocotrienol, alpha1.3 mg1128
Tocotrienol, beta0.84 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)1.4 µg1185
Fatty acids, total saturated0.778 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00.001 g1261
SFA 10:00.002 g1262
SFA 12:00 g1263
SFA 14:00.012 g1264
SFA 15:00.002 g1299
SFA 16:00.679 g1265
SFA 17:00.002 g1300
SFA 18:00.068 g1266
SFA 20:00.005 g1267
SFA 22:00.003 g1273
SFA 24:00.004 g1301
Fatty acids, total monounsaturated1.432 g1292
MUFA 14:10 g1274
MUFA 15:10 g1333
MUFA 16:10.008 g1275
MUFA 16:1 c0.008 g1314
MUFA 17:10.001 g1323
MUFA 18:11.383 g1268
MUFA 18:1 c1.382 g1315
MUFA 20:10.032 g1277
MUFA 22:10.002 g1279
MUFA 22:1 c0.002 g1317
MUFA 24:1 c0.006 g1312
Fatty acids, total polyunsaturated1.6 g1293
PUFA 18:21.548 g1269
PUFA 18:2 n-6 c,c1.547 g1316
PUFA 18:2 CLAs0 g1311
PUFA 18:30.051 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.05 g1404
PUFA 18:3 n-6 c,c,c0.001 g1321
PUFA 18:3i0 g1409
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.001 g1313
PUFA 20:30 g1325
PUFA 20:3 n-30 g1405
PUFA 20:4 n-60 g1406
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:40 g1411
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.002 g1257
Fatty acids, total trans-monoenoic0 g1329
TFA 16:1 t0 g1303
TFA 18:1 t0 g1304
TFA 22:1 t0 g1305
TFA 18:2 t not further defined0.002 g1306
Fatty acids, total trans-polyenoic0.002 g1331
Cholesterol0 mg1253
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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