Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)

159 calories in 1 cup, cooked (234 g). Per 100 g, protein: 2.4 g, carbohydrates: 11.7 g, fat: 1.4 g.

Serving
1
= 234 g
159KCAL

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved), 1 cup, cooked

159 calories

Protein
5.5 g
Carbs
27.3 g
Fat
3.2 g
Fiber
4 g
Sugars
1.1 g

Nutrition Facts

Serving size1 cup, cooked (234 g)
Amount per serving
Calories159
% Daily Value*
Total Fat 3.2 g4%
Saturated Fat 0.53 g3%
Trans Fat 0.007 g
Cholesterol 0 mg0%
Sodium 115 mg5%
Total Carbohydrate 27.3 g10%
Dietary Fiber 4 g14%
Total Sugars 1.1 g
Protein 5.5 g
Vitamin D 0 mcg0%
Calcium 187 mg14%
Iron 13.9 mg77%
Potassium 143 mg3%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Thiamin (B1)51% 0.61 mg
  • Niacin (B3)44% 7.1 mg
  • Folate42% 166 µg
  • Vitamin B640% 0.68 mg
  • Riboflavin (B2)39% 0.5 mg
  • Vitamin A34% 304 µg
  • Pantothenic acid (B5)15% 0.74 mg
  • Choline2% 11 mg
  • Vitamin E1% 0.16 mg
  • Vitamin K1% 0.94 µg

Little or none: Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Iron77% 13.9 mg
  • Manganese57% 1.3 mg
  • Selenium21% 11.7 µg
  • Copper17% 0.15 mg
  • Magnesium14% 60.8 mg
  • Phosphorus14% 180 mg
  • Calcium14% 187 mg
  • Zinc13% 1.5 mg
  • Sodium5% 115 mg
  • Potassium3% 143 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.4 g
  • Aspartic acid0.64 g
  • Leucine•0.47 g
  • Arginine0.41 g
  • Valine•0.35 g
  • Glycine0.33 g
  • Serine0.32 g
  • Lysine•0.32 g
  • Phenylalanine•0.3 g
  • Alanine0.28 g
  • Isoleucine•0.25 g
  • Proline0.24 g
  • Cystine0.2 g
  • Tyrosine0.2 g
  • Threonine•0.19 g
  • Histidine•0.13 g
  • Methionine•0.094 g
  • Tryptophan•0.094 g

How it compares

Against other records in Breakfast Cereals, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 94%

    Same value as 0 of 194 other records.

    leastmost

  • Potassium

    Lower than 91%

    Same value as 0 of 194 other records.

    leastmost

  • Calories

    Lower than 89%

    Same value as 0 of 194 other records.

    leastmost

  • Protein

    Lower than 86%

    Same value as 1 of 194 other records.

    leastmost

  • Sugars

    Lower than 86%

    Same value as 0 of 184 other records.

    leastmost

  • Fiber

    Lower than 80%

    Same value as 6 of 194 other records.

    leastmost

Questions

How many calories are in cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)?
1 cup, cooked (234 g): 159 calories; protein: 5.5 g, carbohydrates: 27.3 g, fat: 3.2 g.
How much protein is in cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)?
2.4 g per 100 g. Its estimated share of calories is 14%, using 4 kcal per gram of protein.
How many net carbs are in cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)?
10 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 111 reported nutrients, per 100 g+
Water84 g
Energy68 kcal
Energy283 kj
Protein2.4 g
Total lipid (fat)1.4 g
Ash0.56 g
Carbohydrate, by difference11.7 g
Fiber, total dietary1.7 g
Total Sugars0.46 g
Sucrose0.29 g
Glucose0 g
Fructose0 g
Lactose0 g
Maltose0 g
Galactose0.16 g
Starch10.4 g
Calcium, Ca80 mg
Iron, Fe6 mg
Magnesium, Mg26 mg
Phosphorus, P77 mg
Potassium, K61 mg
Sodium, Na49 mg
Zinc, Zn0.62 mg
Copper, Cu0.066 mg
Manganese, Mn0.56 mg
Selenium, Se5 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.26 mg
Riboflavin0.21 mg
Niacin3 mg
Pantothenic acid0.32 mg
Vitamin B-60.29 mg
Folate, total44 µg
Folic acid39 µg
Folate, food5 µg
Folate, DFE71 µg
Choline, total4.7 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE130 µg
Retinol130 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU433 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.07 mg
Vitamin E, added0 mg
Tocopherol, beta0.01 mg
Tocopherol, gamma0.03 mg
Tocopherol, delta0.01 mg
Tocotrienol, alpha0.18 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0.4 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated0.23 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.002 g
SFA 15:00 g
SFA 16:00.2 g
SFA 17:00.001 g
SFA 18:00.018 g
SFA 20:00.002 g
SFA 22:00 g
Fatty acids, total monounsaturated0.39 g
MUFA 14:10 g
MUFA 16:10.002 g
MUFA 17:10 g
MUFA 18:10.38 g
MUFA 20:10.008 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated0.43 g
PUFA 18:20.41 g
PUFA 18:30.012 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0.003 g
Cholesterol0 mg
Tryptophan0.04 g
Threonine0.083 g
Isoleucine0.1 g
Leucine0.2 g
Lysine0.14 g
Methionine0.04 g
Cystine0.086 g
Phenylalanine0.13 g
Tyrosine0.085 g
Valine0.15 g
Arginine0.18 g
Histidine0.057 g
Alanine0.12 g
Aspartic acid0.27 g
Glutamic acid0.58 g
Glycine0.14 g
Proline0.1 g
Serine0.14 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 171662, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.