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Oats & grains · Nutrition facts

Cereals, Oats, Instant, Fortified, Plain, Prepared with Water (Boiling Water Added or Microwaved)

68 calories and 2.4 g of protein per 100 g. Reported fiber: 1.7 g.

USDA SR LegacyPublished Apr 2019

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

Source category
Breakfast Cereals
Nutrition basis
Per 100 g
Source record
USDA FDC 171662
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 5% 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SR Legacy is USDA’s final historical reference release from 2018.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
159calories
in 234 g
NutrientAmountDaily value
Protein5.5 g—
Carbohydrate27.3 g10%
Fat3.2 g4%
Fiber4 g14%
Total sugars1.1 g—
Sodium115 mg5%
Saturated fat0.5 g3%
Potassium143 mg3%
Calcium187 mg14%
Iron13.95 mg77%
Magnesium61 mg14%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 14%Carbs 68%Fat 18%

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: 7 g protein in 294.1 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 g84.03 g82.02 g86.31 g4
ProteinPer 100 g2.37 g2.15 g2.68 g4
Total lipid (fat)Per 100 g1.36 g1.22 g1.47 g4
AshPer 100 g0.56 g0.46 g0.64 g4
Fiber, total dietaryPer 100 g1.7 g1.3 g2.2 g4
Sugars, TotalPer 100 g0.46 g0.35 g0.64 g4
SucrosePer 100 g0.29 g0.24 g0.35 g4
GalactosePer 100 g0.16 g0.07 g0.29 g4

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

All 111 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water84.03 g1051
Energy68 kcal1008
Energy283 kj1062
Protein2.37 g1003
Total lipid (fat)1.36 g1004
Ash0.56 g1007
Carbohydrate, by difference11.67 g1005
Fiber, total dietary1.7 g1079
Sugars, Total0.46 g2000
Sucrose0.29 g1010
Glucose0 g1011
Fructose0 g1012
Lactose0 g1013
Maltose0 g1014
Galactose0.16 g1075
Starch10.37 g1009
Calcium, Ca80 mg1087
Iron, Fe5.96 mg1089
Magnesium, Mg26 mg1090
Phosphorus, P77 mg1091
Potassium, K61 mg1092
Sodium, Na49 mg1093
Zinc, Zn0.62 mg1095
Copper, Cu0.066 mg1098
Manganese, Mn0.558 mg1101
Selenium, Se5 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.26 mg1165
Riboflavin0.215 mg1166
Niacin3.025 mg1167
Pantothenic acid0.317 mg1170
Vitamin B-60.29 mg1175
Folate, total44 µg1177
Folic acid39 µg1186
Folate, food5 µg1187
Folate, DFE71 µg1190
Choline, total4.7 mg1180
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE130 µg1106
Retinol130 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU433 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.07 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0.01 mg1125
Tocopherol, gamma0.03 mg1126
Tocopherol, delta0.01 mg1127
Tocotrienol, alpha0.18 mg1128
Tocotrienol, beta0 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)0.4 µg1185
Vitamin K (Dihydrophylloquinone)0 µg1184
Fatty acids, total saturated0.226 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00.002 g1264
SFA 15:00 g1299
SFA 16:00.202 g1265
SFA 17:00.001 g1300
SFA 18:00.018 g1266
SFA 20:00.002 g1267
SFA 22:00 g1273
Fatty acids, total monounsaturated0.391 g1292
MUFA 14:10 g1274
MUFA 16:10.002 g1275
MUFA 17:10 g1323
MUFA 18:10.379 g1268
MUFA 20:10.008 g1277
MUFA 22:10.001 g1279
Fatty acids, total polyunsaturated0.426 g1293
PUFA 18:20.411 g1269
PUFA 18:30.012 g1270
PUFA 18:40 g1276
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.003 g1257
Cholesterol0 mg1253
Tryptophan0.04 g1210
Threonine0.083 g1211
Isoleucine0.105 g1212
Leucine0.2 g1213
Lysine0.135 g1214
Methionine0.04 g1215
Cystine0.086 g1216
Phenylalanine0.13 g1217
Tyrosine0.085 g1218
Valine0.151 g1219
Arginine0.177 g1220
Histidine0.057 g1221
Alanine0.12 g1222
Aspartic acid0.272 g1223
Glutamic acid0.578 g1224
Glycine0.14 g1225
Proline0.101 g1226
Serine0.137 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

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