Calories in Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar
Generic food Breakfast Cereals
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 376 kcal per 100 g. A typical serving of 1 packet (33 g) provides about 124 kcal.
Roughly 73% of its calories come from carbohydrates, with 17% 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 121% of the Daily Value for Thiamin (B1), 67% of the Daily Value for iron and 58% of the Daily Value for Vitamin B6.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 376 kcal | |
| Total fat I | 7.5 g | 10% |
| Saturated fat I | 2.1 g | 10% |
| Trans fat I | 0.49 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 559 mg | 24% |
| Total carbohydrates I | 71.6 g | 26% |
| Dietary fiber I | 8.3 g | 30% |
| Total sugars I | 17.7 g | |
| Protein I | 10.2 g | 20% |
| Vitamin C I | 0.1 mg | 0.1% |
| Vitamin E I | 0.64 mg | 4% |
| Thiamin (B1) I | 1.4 mg | 121% |
| Riboflavin (B2) I | 0.62 mg | 47% |
| Niacin (B3) I | 9.1 mg | 57% |
| Vitamin B6 I | 0.98 mg | 58% |
| Folate (B9) I | 170 µg | 43% |
| Vitamin B12 I | 0.03 µg | 1% |
| Calcium I | 246 mg | 19% |
| Iron I | 12.1 mg | 67% |
| Magnesium I | 103 mg | 25% |
| Phosphorus I | 359 mg | 29% |
| Potassium I | 339 mg | 7% |
| Zinc I | 2.3 mg | 21% |
% 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 73%
- Fat 17%
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
- Protein10.2 gabove the median for breakfast cereals (median 8.5 g)
- Fiber8.3 gabove the median for breakfast cereals (median 5 g)
- Sugars17.7 gbelow the median for breakfast cereals (median 18.4 g)
- Fat7.5 gin the top quarter of breakfast cereals (median 3.7 g)
- Saturated fat2.1 gin the top quarter of breakfast cereals (median 0.63 g)
- Sodium559 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water7.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 2.3 g |
|---|---|
| Polyunsaturated fat I | 1.8 g |
Other components (4)
| Water I | 7.4 g |
|---|---|
| Ash I | 3.4 g |
| Energy I | 1,573 kJ |
| Vitamin A, IU I | 1,666 IU |
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 |
|---|---|---|---|---|
| Cereal, O's, NFS | 379 | 10.5 g | 72 g | 5.8 g |
| Cereal, oat squares | 379 | 10.4 g | 73.3 g | 5.2 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares | 379 | 11.4 g | 77.8 g | 4.8 g |
| Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | 380 | 11.3 g | 78 g | 4.8 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | 379 | 11.2 g | 78.1 g | 4.9 g |
| Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | 403 | 9 g | 73 g | 10.5 g |
| Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | 390 | 9.8 g | 70.9 g | 8.8 g |
| Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | 374 | 10 g | 77.7 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals?
100 g of cereals has 376 kcal. 1 packet (33 g): about 124 kcal.
Is cereals high in protein?
Cereals contains 10.2 g of protein per 100 g (20% of the 50 g Daily Value), or 3.4 g in 1 packet (33 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 cereals?
Cereals has 71.6 g of total carbohydrates per 100 g, including 8.3 g of fiber and 17.7 g of sugars.
How much fat is in cereals?
Cereals contains 7.5 g of fat per 100 g, of which 2.1 g is saturated (10% of the Daily Value).
What vitamins and minerals does cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (121% DV), iron (67% DV), Vitamin B6 (58% DV), Niacin (B3) (57% DV) and Riboflavin (B2) (47% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals?
100 g contains 559 mg of sodium, 24% of the 2,300 mg Daily Value.
Does cereals have the same nutrition not specified and dried or dry?
No. Per 100 g, cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 376 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 kcal. Processing 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 174661. 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.