Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
1 cup, cooked (234 g): 159 kcal, 5.5 g protein, 27.3 g carbohydrate and 3.2 g fat.
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Nutrition Facts
Serving size1 cup, cooked (234 g)
Amount per serving
Calories160
% Daily Value*
| Total Fat 3g | 4% |
|---|---|
| Saturated Fat 0.5g | 3% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 115mg | 5% |
| Total Carbohydrate 27g | 10% |
| Dietary Fiber 4g | 14% |
| Total Sugars 1g | |
| Includes Added Sugars ≤1g | ≤2% |
| Protein 6g | 11% |
| Vitamin D 0mcg | 0% |
| Calcium 190mg | 15% |
| Iron 13.9mg | 80% |
| Potassium 140mg | 4% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.
What 1 cup, cooked (234 g) gives you
High in Iron (77% DV), Manganese (57% DV), Selenium (21% DV), Vitamin A (34% DV), Thiamin (B1) (51% DV), Riboflavin (B2) (39% DV), Niacin (B3) (44% DV), Vitamin B6 (40% DV), Folate (42% DV)
Low in total fat, saturated fat, cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
14% protein · 68% carbohydrate · 18% fat
- Protein
- 6 g 14%
- Carbs
- 27 g 68%
- Fat
- 3 g 18%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 80% of foods
- Protein: more than 26% of foods
- Total fat: less than 70% of foods
- Carbohydrate: more than 58% of foods
- Dietary fiber: more than 66% of foods
- Total sugars: less than 59% of foods
- Sodium: less than 68% of foods
All nutrients (58)
Amounts for 1 cup, cooked (234 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 159 kcal | 68 kcal | |
| Protein | 5.55 g | 2.37 g | 11% |
| Carbohydrate | 27.3 g | 11.7 g | 10% |
| Dietary fiber | 3.98 g | 1.7 g | 14% |
| Total sugars | 1.08 g | 0.46 g | |
| Starch | 24.3 g | 10.4 g | |
| Water | 197 g | 84 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 3.18 g | 1.36 g | 4% |
| Saturated fat | 0.529 g | 0.226 g | 3% |
| Trans fat | 0.007 g | 0.003 g | |
| Monounsaturated fat | 0.915 g | 0.391 g | |
| Polyunsaturated fat | 0.997 g | 0.426 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 187 mg | 80 mg | 14% |
| Iron | 13.9 mg | 5.96 mg | 77% |
| Magnesium | 60.8 mg | 26 mg | 14% |
| Phosphorus | 180 mg | 77 mg | 14% |
| Potassium | 143 mg | 61 mg | 3% |
| Sodium | 115 mg | 49 mg | 5% |
| Zinc | 1.45 mg | 0.62 mg | 13% |
| Copper | 0.154 mg | 0.066 mg | 17% |
| Manganese | 1.31 mg | 0.558 mg | 57% |
| Selenium | 11.7 mcg | 5 mcg | 21% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 304 mcg | 130 mcg | 34% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.164 mg | 0.07 mg | 1% |
| Vitamin K | 0.936 mcg | 0.4 mcg | 1% |
| Thiamin (B1) | 0.608 mg | 0.26 mg | 51% |
| Riboflavin (B2) | 0.503 mg | 0.215 mg | 39% |
| Niacin (B3) | 7.08 mg | 3.02 mg | 44% |
| Pantothenic acid (B5) | 0.742 mg | 0.317 mg | 15% |
| Vitamin B6 | 0.679 mg | 0.29 mg | 40% |
| Folate | 166 mcg | 71 mcg | 42% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 11 mg | 4.7 mg | 2% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.094 g | 0.04 g | |
| Threonine | 0.194 g | 0.083 g | |
| Isoleucine | 0.246 g | 0.105 g | |
| Leucine | 0.468 g | 0.2 g | |
| Lysine | 0.316 g | 0.135 g | |
| Methionine | 0.094 g | 0.04 g | |
| Cystine | 0.201 g | 0.086 g | |
| Phenylalanine | 0.304 g | 0.13 g | |
| Tyrosine | 0.199 g | 0.085 g | |
| Valine | 0.353 g | 0.151 g | |
| Arginine | 0.414 g | 0.177 g | |
| Histidine | 0.133 g | 0.057 g | |
| Alanine | 0.281 g | 0.12 g | |
| Aspartic acid | 0.636 g | 0.272 g | |
| Glutamic acid | 1.35 g | 0.578 g | |
| Glycine | 0.328 g | 0.14 g | |
| Proline | 0.236 g | 0.101 g | |
| Serine | 0.321 g | 0.137 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 171662(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.