Calories in Cereals, oats, instant, fortified, with cinnamon and spice, dry
Generic food Dried or dry Breakfast Cereals
Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 369 kcal per 100 g. A typical serving of 1 packet (45 g) provides about 166 kcal.
Roughly 79% of its calories come from carbohydrates, with 11% from fat and 10% from protein (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 112% of the Daily Value for manganese, 79% of the Daily Value for Folate (B9) and 62% of the Daily Value for Thiamin (B1).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 369 kcal | |
| Total fat M | 4.8 g | 6% |
| Saturated fat C | 0.77 g | 4% |
| Trans fat C | 0.003 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium M | 434 mg | 19% |
| Total carbohydrates C | 76.1 g | 28% |
| Dietary fiber M | 8 g | 29% |
| Total sugars M | 25.3 g | |
| Protein M | 9.5 g | 19% |
| Vitamin A ? | 440 µg | 49% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.5 mg | 3% |
| Vitamin K M | 1.9 µg | 2% |
| Thiamin (B1) C | 0.75 mg | 62% |
| Riboflavin (B2) C | 0.75 mg | 58% |
| Niacin (B3) C | 9.1 mg | 57% |
| Pantothenic acid (B5) M | 0.88 mg | 18% |
| Vitamin B6 C | 0.88 mg | 52% |
| Folate (B9) C | 314 µg | 79% |
| Vitamin B12 I | 0 µg | 0% |
| Choline C | 29 mg | 5% |
| Calcium M | 234 mg | 18% |
| Iron M | 8.5 mg | 47% |
| Magnesium M | 92 mg | 22% |
| Phosphorus M | 322 mg | 26% |
| Potassium M | 284 mg | 6% |
| Zinc M | 2.3 mg | 21% |
| Copper M | 0.3 mg | 34% |
| Manganese M | 2.6 mg | 112% |
| Selenium M | 6.4 µg | 12% |
% 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 10%
- Carbohydrates 79%
- Fat 11%
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
- Protein9.5 gabove the median for breakfast cereals (median 8.5 g)
- Fiber8 gabove the median for breakfast cereals (median 5 g)
- Sugars25.3 gabove the median for breakfast cereals (median 18.4 g)
- Fat4.8 gabove the median for breakfast cereals (median 3.7 g)
- Saturated fat0.77 gabove the median for breakfast cereals (median 0.63 g)
- Sodium434 mgabove the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal2.6 gprotein density, useful for comparing foods with different calorie levels
- Water6.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Sugars and starch (7)
| Starch M | 42.3 g |
|---|---|
| Sucrose M | 24.5 g |
| Glucose M | 0.3 g |
| Fructose M | 0.23 g |
| Lactose M | 0.1 g |
| Maltose M | 0.1 g |
| Galactose M | 0.1 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.054 g |
| Linoleic acid (omega-6, 18:2) ? | 1.6 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.01 g |
| SFA 16:0 M | 0.68 g |
| SFA 18:0 M | 0.057 g |
| SFA 20:0 M | 0.006 g |
| MUFA 18:1 ? | 1.4 g |
| PUFA 18:3 ? | 0.056 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.004 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.009 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.027 g |
| MUFA 22:1 ? | 0.003 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.002 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.001 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.002 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.003 g |
| MUFA 16:1 c M | 0.009 g |
| MUFA 18:1 c M | 1.4 g |
| PUFA 18:2 n-6 c,c M | 1.6 g |
| MUFA 22:1 c M | 0.003 g |
| PUFA 18:3 n-6 c,c,c M | 0.002 g |
| MUFA 17:1 M | 0.001 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.001 g |
| Fatty acids, total trans-polyenoic C | 0.002 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 123 µg |
| Retinol M | 440 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Cryptoxanthin, beta C | 1 µg |
| Tocopherol, beta M | 0.18 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.85 mg |
| Tocotrienol, beta M | 0.1 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 6.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 2.6 g |
| Theobromine C | 0 mg |
| Energy I | 1,542 kJ |
| Vitamin A, IU ? | 1,467 IU |
| Folic acid C | 175 µg |
| Folate, food C | 17 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | 382 | 10.6 g | 79.8 g | 4.6 g |
| Cereals ready-to-eat, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | 374 | 9.1 g | 79 g | 4.1 g |
| Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | 373 | 9.2 g | 78.9 g | 4.1 g |
| Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | 388 | 8.4 g | 80.6 g | 5.5 g |
| Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | 378 | 7.9 g | 74.3 g | 7.1 g |
| Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal | 373 | 9.3 g | 78.6 g | 4.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry cereals?
100 g of dried or dry cereals has 369 kcal. 1 packet (45 g): about 166 kcal.
How much protein is in dried or dry cereals?
Dried or dry cereals contains 9.5 g of protein per 100 g (19% of the 50 g Daily Value), or 4.3 g in 1 packet (45 g). About 10% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 8.5 g).
How many carbs are in dried or dry cereals?
Dried or dry cereals has 76.1 g of total carbohydrates per 100 g, including 8 g of fiber and 25.3 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 4.8 g of fat per 100 g, of which 0.77 g is saturated (4% of the Daily Value).
What vitamins and minerals does dried or dry cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (112% DV), Folate (B9) (79% DV), Thiamin (B1) (62% DV), Riboflavin (B2) (58% DV) and Niacin (B3) (57% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 434 mg of sodium, 19% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, oats, instant, fortified, with cinnamon and spice, dry has 369 kcal, while cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 71 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171664. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.