Calories in Cereals, QUAKER, Instant Oatmeal Organic, Regular
Generic food Breakfast Cereals
Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 367 kcal per 100 g. A typical serving of 1 packet (41 g) provides about 150 kcal.
Roughly 69% of its calories come from carbohydrates, with 16% from protein and 15% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 61% of the Daily Value for Thiamin (B1), 38% of the Daily Value for phosphorus and 35% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 367 kcal | |
| Total fat I | 6.3 g | 8% |
| Saturated fat I | 1.1 g | 6% |
| Trans fat I | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 4 mg | 0.2% |
| Total carbohydrates I | 67 g | 24% |
| Dietary fiber I | 9.8 g | 35% |
| Total sugars I | 1 g | |
| Protein I | 16 g | 32% |
| Vitamin C I | 0 mg | 0% |
| Vitamin E I | 0.47 mg | 3% |
| Thiamin (B1) I | 0.73 mg | 61% |
| Riboflavin (B2) I | 0.14 mg | 11% |
| Niacin (B3) I | 0.78 mg | 5% |
| Vitamin B6 I | 0.12 mg | 7% |
| Folate (B9) I | 32 µg | 8% |
| Vitamin B12 I | 0 µg | 0% |
| Calcium I | 52 mg | 4% |
| Iron I | 4.2 mg | 23% |
| Magnesium I | 148 mg | 35% |
| Phosphorus I | 474 mg | 38% |
| Potassium I | 350 mg | 7% |
| Zinc I | 3.1 mg | 28% |
% 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 16%
- Carbohydrates 69%
- Fat 15%
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
- Protein16 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber9.8 gin the top quarter of breakfast cereals (median 5 g)
- Sugars1 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat6.3 gin the top quarter of breakfast cereals (median 3.7 g)
- Saturated fat1.1 gin the top quarter of breakfast cereals (median 0.63 g)
- Sodium4 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal4.4 gprotein density, useful for comparing foods with different calorie levels
- Water8.8 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 g |
|---|---|
| Polyunsaturated fat I | 2.3 g |
Other components (5)
| Water I | 8.8 g |
|---|---|
| Ash I | 1.9 g |
| Energy I | 1,536 kJ |
| Vitamin A, IU I | 0 IU |
| Folate, food I | 32 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 |
|---|---|---|---|---|
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 372 | 12.4 g | 73.2 g | 6.6 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | 366 | 16.3 g | 76.4 g | 2.2 g |
| Cereals ready-to-eat, RALSTON TASTEEOS | 395 | 10.7 g | 76 g | 5.4 g |
| Cereal, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 g |
| Cereal, plain puffs | 357 | 9.5 g | 77.2 g | 1.7 g |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 337 | 11.4 g | 79 g | 2 g |
| Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | 348 | 11.2 g | 81 g | 2 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 367 kcal. 1 packet (41 g): about 150 kcal.
Is cereals high in protein?
Cereals contains 16 g of protein per 100 g (32% of the 50 g Daily Value), or 6.6 g in 1 packet (41 g). About 16% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).
How many carbs are in cereals?
Cereals has 67 g of total carbohydrates per 100 g, including 9.8 g of fiber and 1 g of sugars.
How much fat is in cereals?
Cereals contains 6.3 g of fat per 100 g, of which 1.1 g is saturated (6% 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) (61% DV), phosphorus (38% DV), magnesium (35% DV), zinc (28% DV) and iron (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals?
100 g contains 4 mg of sodium, 0.2% 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 Organic, Regular has 367 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 174660. 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.