How many calories are in Avena with iron instant oats?

100 g of Avena with iron instant oats has 400 kcal. Serving, 0.333 cup, 34 g (34 g): about 136 kcal.

Is Avena with iron instant oats high in protein?

Avena with iron instant oats contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 4.3 g in serving, 0.333 cup, 34 g (34 g). About 13% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 9.4 g).

How many carbs are in Avena with iron instant oats?

Avena with iron instant oats has 65 g of total carbohydrates per 100 g, including 10 g of fiber and 0 g of sugars.

How much fat is in Avena with iron instant oats?

Avena with iron instant oats contains 8.8 g of fat per 100 g, of which 2.5 g is saturated (13% of the Daily Value).

What vitamins and minerals does Avena with iron instant oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (194% DV), zinc (91% DV), Vitamin A (89% DV), Thiamin (B1) (83% DV) and calcium (65% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Avena with iron instant oats?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated March 4, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Avena with iron instant oats

Packaged product Breakfast Cereals Quaker

Avena with iron instant oats contains 400 kcal per 100 g. A serving, 0.333 cup, 34 g (34 g) provides about 136 kcal.

Roughly 67% of its calories come from carbohydrates, with 20% from fat and 13% from protein (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (403 kcal per 100 g).

100 g provides 194% of the Daily Value for iron, 91% of the Daily Value for zinc and 89% of the Daily Value for Vitamin A.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

400kcal per 100 g

12.5 gprotein

65 gcarbohydrates

8.8 gfat

136kcal in serving, 0.333 cup, 34 g (34 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	400 kcal
Total fat L	8.8 g	11%
Saturated fat L	2.5 g	13%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	65 g	24%
Dietary fiber L	10 g	36%
Total sugars L	0 g
Added sugars L	0 g	0%
Protein L	12.5 g	25%
Vitamin A L	798 µg	89%
Vitamin C L	0 mg	0%
Vitamin D L	0 µg	0%
Thiamin (B1) L	1 mg	83%
Riboflavin (B2) L	0.75 mg	58%
Niacin (B3) L	7.5 mg	47%
Vitamin B12 L	0.5 µg	21%
Calcium L	840 mg	65%
Iron L	35 mg	194%
Potassium L	355 mg	8%
Zinc L	10 mg	91%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 13%
Carbohydrates 67%
Fat 20%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein12.5 gin the top quarter of breakfast cereals (median 9.4 g)
Fiber10 gin the top quarter of breakfast cereals (median 7.1 g)
Sugars0 gin the lowest quarter of breakfast cereals (median 17.8 g)
Fat8.8 gbelow the median for breakfast cereals (median 11.8 g)
Saturated fat2.5 gabove the median for breakfast cereals (median 2.1 g)
Sodium0 mgin the lowest quarter of breakfast cereals (median 136 mg)
Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	3.8 g
Polyunsaturated fat L	3.8 g

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	382 kcal	400 kcal
Protein	14.7 g	12.5 g
Carbohydrates	67.7 g	65 g
Fat	7.4 g	8.8 g
Fiber	8.8 g	10 g
Sugars	0 g	0 g
Sodium	0 mg	0 mg

Product details

Brand: Quaker
Barcode: 0038527135301
Quantity: 330g
Label serving: 0.333 cup (34 g)
Category: Breakfast Cereals
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Rolled oats, iron.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 0038527135301. License: ODbL 1.0 (Open Food Facts). Source record dated March 4, 2026. Imported November 6, 2026.
USDA FoodData Central: Branded Foods, record 2615466. License: CC0 1.0 (U.S. public domain). Source record dated June 23, 2023. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.