Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
1 cup, dry, yields (501 g): 341 kcal, 11.9 g protein, 58.5 g carbohydrate and 6.8 g fat.
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Nutrition Facts
Serving size1 cup, dry, yields (501 g)
Amount per serving
Calories340
% Daily Value*
| Total Fat 7g | 9% |
|---|---|
| Saturated Fat 1g | 6% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 250mg | 11% |
| Total Carbohydrate 58g | 21% |
| Dietary Fiber 9g | 30% |
| Total Sugars 2g | |
| Includes Added Sugars ≤2g | ≤5% |
| Protein 12g | 24% |
| Vitamin D 0mcg | 0% |
| Calcium 400mg | 30% |
| Iron 29.9mg | 170% |
| Potassium 310mg | 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 the source has no value; ≥ is a lower bound. The source 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, dry, yields (501 g) gives you
High in Protein (24% DV), Dietary fiber (30% DV), Calcium (31% DV), Iron (166% DV), Magnesium (31% DV), Phosphorus (31% DV), Zinc (28% DV), Copper (37% DV), Manganese (122% DV), Selenium (46% DV), Vitamin A (72% DV), Thiamin (B1) (109% DV), Riboflavin (B2) (83% DV), Niacin (B3) (95% DV), Pantothenic acid (B5) (32% DV), Vitamin B6 (85% DV), Folate (89% DV)
Low in cholesterol
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
- 12 g 14%
- Carbs
- 58 g 68%
- Fat
- 7 g 18%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 81% of foods
- Protein: more than 26% of foods
- Total fat: less than 70% of foods
- Carbohydrate: more than 57% of foods
- Dietary fiber: more than 66% of foods
- Total sugars: less than 62% of foods
- Sodium: less than 66% of foods
All nutrients (58)
Amounts for 1 cup, dry, yields (501 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 341 kcal | 68 kcal | |
| Protein | 11.9 g | 2.37 g | 24% |
| Carbohydrate | 58.5 g | 11.7 g | 21% |
| Dietary fiber | 8.52 g | 1.7 g | 30% |
| Total sugars | 2.3 g | 0.46 g | |
| Starch | 52 g | 10.4 g | |
| Water | 421 g | 84 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 6.81 g | 1.36 g | 9% |
| Saturated fat | 1.13 g | 0.226 g | 6% |
| Trans fat | 0.015 g | 0.003 g | |
| Monounsaturated fat | 1.96 g | 0.391 g | |
| Polyunsaturated fat | 2.13 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 | 401 mg | 80 mg | 31% |
| Iron | 29.9 mg | 5.96 mg | 166% |
| Magnesium | 130 mg | 26 mg | 31% |
| Phosphorus | 386 mg | 77 mg | 31% |
| Potassium | 306 mg | 61 mg | 7% |
| Sodium | 245 mg | 49 mg | 11% |
| Zinc | 3.11 mg | 0.62 mg | 28% |
| Copper | 0.331 mg | 0.066 mg | 37% |
| Manganese | 2.8 mg | 0.558 mg | 122% |
| Selenium | 25.1 mcg | 5 mcg | 46% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 651 mcg | 130 mcg | 72% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.351 mg | 0.07 mg | 2% |
| Vitamin K | 2 mcg | 0.4 mcg | 2% |
| Thiamin (B1) | 1.3 mg | 0.26 mg | 109% |
| Riboflavin (B2) | 1.08 mg | 0.215 mg | 83% |
| Niacin (B3) | 15.2 mg | 3.02 mg | 95% |
| Pantothenic acid (B5) | 1.59 mg | 0.317 mg | 32% |
| Vitamin B6 | 1.45 mg | 0.29 mg | 85% |
| Folate | 356 mcg | 71 mcg | 89% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 23.5 mg | 4.7 mg | 4% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.2 g | 0.04 g | |
| Threonine | 0.416 g | 0.083 g | |
| Isoleucine | 0.526 g | 0.105 g | |
| Leucine | 1 g | 0.2 g | |
| Lysine | 0.676 g | 0.135 g | |
| Methionine | 0.2 g | 0.04 g | |
| Cystine | 0.431 g | 0.086 g | |
| Phenylalanine | 0.651 g | 0.13 g | |
| Tyrosine | 0.426 g | 0.085 g | |
| Valine | 0.757 g | 0.151 g | |
| Arginine | 0.887 g | 0.177 g | |
| Histidine | 0.286 g | 0.057 g | |
| Alanine | 0.601 g | 0.12 g | |
| Aspartic acid | 1.36 g | 0.272 g | |
| Glutamic acid | 2.9 g | 0.578 g | |
| Glycine | 0.701 g | 0.14 g | |
| Proline | 0.506 g | 0.101 g | |
| Serine | 0.686 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.