Cereals, oats, regular and quick, not fortified, dry
1 cup (81 g): 307 kcal, 10.7 g protein, 54.8 g carbohydrate and 5.3 g fat.
Log 1 cup (81 g) to todayCompare with another food
Nutrition Facts
Serving size1 cup (81 g)
Amount per serving
Calories310
% Daily Value*
| Total Fat 5g | 7% |
|---|---|
| Saturated Fat 1g | 4% |
| Trans Fat — | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Total Carbohydrate 55g | 20% |
| Dietary Fiber 8g | 29% |
| Total Sugars <1g | |
| Includes Added Sugars ≤1g | ≤2% |
| Protein 11g | 21% |
| Vitamin D 0mcg | 0% |
| Calcium 40mg | 4% |
| Iron 3.4mg | 20% |
| Potassium 290mg | 6% |
* 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 (81 g) gives you
High in Protein (21% DV), Dietary fiber (29% DV), Magnesium (27% DV), Phosphorus (27% DV), Zinc (27% DV), Copper (35% DV), Manganese (128% DV), Selenium (43% DV), Thiamin (B1) (31% DV)
Low in 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 · 71% carbohydrate · 15% fat
- Protein
- 11 g 14%
- Carbs
- 55 g 71%
- Fat
- 5 g 15%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 16% of foods
- Protein: more than 60% of foods
- Total fat: less than 44% of foods
- Carbohydrate: more than 90% of foods
- Dietary fiber: more than 96% of foods
- Total sugars: less than 54% of foods
- Sodium: less than 86% of foods
All nutrients (57)
Amounts for 1 cup (81 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 307 kcal | 379 kcal | |
| Protein | 10.7 g | 13.2 g | 21% |
| Carbohydrate | 54.8 g | 67.7 g | 20% |
| Dietary fiber | 8.18 g | 10.1 g | 29% |
| Total sugars | 0.802 g | 0.99 g | |
| Starch | 46.9 g | 57.9 g | |
| Water | 8.78 g | 10.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 5.28 g | 6.52 g | 7% |
| Saturated fat | 0.899 g | 1.11 g | 4% |
| Monounsaturated fat | 1.6 g | 1.98 g | |
| Polyunsaturated fat | 1.86 g | 2.3 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 | 42.1 mg | 52 mg | 3% |
| Iron | 3.44 mg | 4.25 mg | 19% |
| Magnesium | 112 mg | 138 mg | 27% |
| Phosphorus | 332 mg | 410 mg | 27% |
| Potassium | 293 mg | 362 mg | 6% |
| Sodium | 4.86 mg | 6 mg | 0% |
| Zinc | 2.95 mg | 3.64 mg | 27% |
| Copper | 0.317 mg | 0.391 mg | 35% |
| Manganese | 2.94 mg | 3.63 mg | 128% |
| Selenium | 23.4 mcg | 28.9 mcg | 43% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.34 mg | 0.42 mg | 2% |
| Vitamin K | 1.62 mcg | 2 mcg | 1% |
| Thiamin (B1) | 0.373 mg | 0.46 mg | 31% |
| Riboflavin (B2) | 0.126 mg | 0.155 mg | 10% |
| Niacin (B3) | 0.911 mg | 1.13 mg | 6% |
| Pantothenic acid (B5) | 0.907 mg | 1.12 mg | 18% |
| Vitamin B6 | 0.081 mg | 0.1 mg | 5% |
| Folate | 25.9 mcg | 32 mcg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 32.7 mg | 40.4 mg | 6% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.147 g | 0.182 g | |
| Threonine | 0.309 g | 0.382 g | |
| Isoleucine | 0.407 g | 0.503 g | |
| Leucine | 0.794 g | 0.98 g | |
| Lysine | 0.516 g | 0.637 g | |
| Methionine | 0.168 g | 0.207 g | |
| Cystine | 0.369 g | 0.455 g | |
| Phenylalanine | 0.539 g | 0.665 g | |
| Tyrosine | 0.32 g | 0.395 g | |
| Valine | 0.557 g | 0.688 g | |
| Arginine | 0.688 g | 0.85 g | |
| Histidine | 0.223 g | 0.275 g | |
| Alanine | 0.456 g | 0.563 g | |
| Aspartic acid | 0.986 g | 1.22 g | |
| Glutamic acid | 2.29 g | 2.83 g | |
| Glycine | 0.52 g | 0.642 g | |
| Proline | 0.365 g | 0.451 g | |
| Serine | 0.571 g | 0.705 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
Similar foods
- Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
- Cereals, oats, instant, fortified, with cinnamon and spice, dry
- Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water
- Cereals, oats, instant, fortified, with raisins and spice, prepared with water
- Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
- Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
- Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
- Cereals, whole wheat hot natural cereal, cooked with water, with salt
- Cereals, whole wheat hot natural cereal, cooked with water, without salt
- Cereals, whole wheat hot natural cereal, dry
Sources
- USDA FoodData Central record 173904(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.