Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

1 packet, (1 NLEA serving) (45 g): 165 kcal, 4 g protein, 34.1 g carbohydrate and 2.2 g fat.

Log 1 packet, (1 NLEA serving) (45 g) to today

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Nutrition Facts

Serving size1 packet, (1 NLEA serving) (45 g)

Amount per serving

Calories160

% Daily Value*

Total Fat 2g	3%
Saturated Fat 0g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 210mg	9%
Total Carbohydrate 34g	12%
Dietary Fiber 10g	36%
Total Sugars 7g
Includes Added Sugars ≤7g	≤13%
Protein 4g	8%
Vitamin D —
Calcium 130mg	10%
Iron 4.2mg	25%
Potassium 120mg	2%

* 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 packet, (1 NLEA serving) (45 g) gives you

High in Dietary fiber (36% DV), Iron (24% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (37% DV), Niacin (B3) (35% DV), Vitamin B6 (33% DV), Folate (28% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

9% protein · 80% carbohydrate · 11% fat

Protein: 4 g 9%
Carbs: 34 g 79%
Fat: 2 g 11%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 18% of foods
Protein: more than 50% of foods
Total fat: less than 51% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 99% of foods
Total sugars: less than 15% of foods
Sodium: less than 18% of foods

All nutrients (27)

Amounts for 1 packet, (1 NLEA serving) (45 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	165 kcal	366 kcal
Protein	3.96 g	8.79 g	8%
Carbohydrate	34.1 g	75.7 g	12%
Dietary fiber	10 g	22.3 g	36%
Total sugars	6.62 g	14.7 g
Water	3.38 g	7.52 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	2.16 g	4.8 g	3%
Saturated fat	0.417 g	0.926 g	2%
Trans fat	0 g	0 g
Monounsaturated fat	0.771 g	1.71 g
Polyunsaturated fat	0.637 g	1.42 g
Cholesterol	0 mg	0 mg	0%

Minerals (7)
Nutrient	Portion	100 g	% DV
Calcium	125 mg	278 mg	10%
Iron	4.23 mg	9.41 mg	24%
Magnesium	41 mg	91 mg	10%
Phosphorus	138 mg	306 mg	11%
Potassium	115 mg	256 mg	2%
Sodium	213 mg	473 mg	9%
Zinc	0.918 mg	2.04 mg	8%

Vitamins (8)
Nutrient	Portion	100 g	% DV
Vitamin C	0.09 mg	0.2 mg	0%
Vitamin E	0.194 mg	0.43 mg	1%
Thiamin (B1)	0.343 mg	0.762 mg	29%
Riboflavin (B2)	0.476 mg	1.06 mg	37%
Niacin (B3)	5.6 mg	12.4 mg	35%
Vitamin B6	0.558 mg	1.24 mg	33%
Folate	112 mcg	249 mcg	28%
Vitamin B12	0 mcg	0 mcg	0%

Similar foods

Sources

USDA FoodData Central record 171682(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.