Vital wheat gluten
USDA SR Legacy · 54.1 g
33.5 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Cereals, Oats, Regular and Quick and Instant
71 calories and 2.5 g of protein per 100 g. Reported fiber: 1.7 g.
Know what you’re comparing.
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
- Source category
- Breakfast Cereals
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 171675
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 5% of 488 other complete oats & grains profiles.
Compare with another foodThe 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SR Legacy is USDA’s final historical reference release from 2018.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 datasetYour portion, your numbers
166calories
in 234 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 5.9 g | — |
| Carbohydrate | 28.1 g | 10% |
| Fat | 3.6 g | 5% |
| Fiber | 4 g | 14% |
| Total sugars | 0.6 g | — |
| Sodium | 166 mg | 7% |
| Saturated fat | 0.7 g | 4% |
| Potassium | 164 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 2.11 mg | 12% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | — | — |
Estimated energy from macros
Protein 14%Carbs 67%Fat 19%
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.
Explore a different choice
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 7.2 g protein in 281.7 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
8.9 g more than your starting foodCompare these foodsWheat bran, crude
USDA SR Legacy · 92.6 g
7.2 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
6.9 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
5.7 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
4.5 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
All 84 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 83.61 g | 1051 |
| Energy | 71 kcal | 1008 |
| Energy | 297 kj | 1062 |
| Protein | 2.54 g | 1003 |
| Total lipid (fat) | 1.52 g | 1004 |
| Ash | 0.34 g | 1007 |
| Carbohydrate, by difference | 12 g | 1005 |
| Fiber, total dietary | 1.7 g | 1079 |
| Sugars, Total | 0.27 g | 2000 |
| Sucrose | 0.25 g | 1010 |
| Glucose | 0 g | 1011 |
| Fructose | 0 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0.02 g | 1075 |
| Calcium, Ca | 9 mg | 1087 |
| Iron, Fe | 0.9 mg | 1089 |
| Magnesium, Mg | 27 mg | 1090 |
| Phosphorus, P | 77 mg | 1091 |
| Potassium, K | 70 mg | 1092 |
| Sodium, Na | 71 mg | 1093 |
| Zinc, Zn | 1 mg | 1095 |
| Copper, Cu | 0.074 mg | 1098 |
| Manganese, Mn | 0.58 mg | 1101 |
| Selenium, Se | 5.4 µg | 1103 |
| Fluoride, F | 71.6 µg | 1099 |
| Vitamin C, total ascorbic acid | 0 mg | 1162 |
| Thiamin | 0.076 mg | 1165 |
| Riboflavin | 0.016 mg | 1166 |
| Niacin | 0.225 mg | 1167 |
| Pantothenic acid | 0.311 mg | 1170 |
| Vitamin B-6 | 0.005 mg | 1175 |
| Folate, total | 6 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 6 µg | 1187 |
| Folate, DFE | 6 µg | 1190 |
| Choline, total | 7.4 mg | 1180 |
| Betaine | 3.1 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 0 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 0 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 0 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 180 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.01 mg | 1125 |
| Tocopherol, gamma | 0.03 mg | 1126 |
| Tocopherol, delta | 0 mg | 1127 |
| Vitamin K (phylloquinone) | 0.3 µg | 1185 |
| Fatty acids, total saturated | 0.31 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0.005 g | 1264 |
| SFA 16:0 | 0.28 g | 1265 |
| SFA 18:0 | 0.021 g | 1266 |
| Fatty acids, total monounsaturated | 0.435 g | 1292 |
| MUFA 16:1 | 0.003 g | 1275 |
| MUFA 18:1 | 0.422 g | 1268 |
| MUFA 20:1 | 0.01 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.559 g | 1293 |
| PUFA 18:2 | 0.541 g | 1269 |
| PUFA 18:2 i | 0.001 g | 1307 |
| PUFA 18:3 | 0.018 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:4 | 0 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Fatty acids, total trans | 0.001 g | 1257 |
| Fatty acids, total trans-monoenoic | 0 g | 1329 |
| Fatty acids, total trans-polyenoic | 0.001 g | 1331 |
| Cholesterol | 0 mg | 1253 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.
Cereals, Oats, Instant, Fortified, with Cinnamon and Spice, Prepared with WaterUSDA SR Legacy · Apr 2019Cereals, Oats, Instant, Fortified, with Raisins and Spice, Prepared with WaterUSDA SR Legacy · Apr 2019Cereals, Oats, Regular and QuickUSDA SR Legacy · Apr 2019Cereals, Oats, Regular and Quick, without SaltUSDA SR Legacy · Apr 2019