Calories in Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon
Generic food Breakfast Cereals
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 361 kcal per 100 g. A 1 packet, 1 NLEA serving (45 g) provides about 162 kcal.
Roughly 68% of its calories come from carbohydrates, with 17% 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 68% of the Daily Value for Niacin (B3), 67% of the Daily Value for Riboflavin (B2) and 62% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 361 kcal | |
| Total fat I | 6.3 g | 8% |
| Saturated fat I | 1.2 g | 6% |
| Trans fat I | 0 g | |
| Cholesterol I | 1 mg | 0.3% |
| Sodium I | 618 mg | 27% |
| Total carbohydrates I | 64.2 g | 23% |
| Dietary fiber I | 13 g | 46% |
| Total sugars I | 1.3 g | |
| Protein I | 16.5 g | 33% |
| Vitamin C I | 0.1 mg | 0.1% |
| Vitamin E I | 0.56 mg | 4% |
| Thiamin (B1) I | 0.74 mg | 62% |
| Riboflavin (B2) I | 0.87 mg | 67% |
| Niacin (B3) I | 10.9 mg | 68% |
| Vitamin B6 I | 1 mg | 60% |
| Folate (B9) I | 205 µg | 51% |
| Vitamin B12 I | 0 µg | 0% |
| Calcium I | 245 mg | 19% |
| Iron I | 8.8 mg | 49% |
| Magnesium I | 119 mg | 28% |
| Phosphorus I | 402 mg | 32% |
| Potassium I | 334 mg | 7% |
| Zinc I | 2.7 mg | 24% |
% 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 17%
- Carbohydrates 68%
- 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
- Protein16.5 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber13 gin the top quarter of breakfast cereals (median 5 g)
- Sugars1.3 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 fat1.2 gin the top quarter of breakfast cereals (median 0.63 g)
- Sodium618 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water9.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 2.2 g |
|---|---|
| Polyunsaturated fat I | 1.8 g |
Other components (4)
| Water I | 9.1 g |
|---|---|
| Ash I | 3.9 g |
| Energy I | 1,510 kJ |
| Vitamin A, IU I | 2,558 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, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 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 |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 337 | 11.4 g | 79 g | 2 g |
| Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | 351 | 11.8 g | 81.4 g | 2.1 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 361 kcal. 1 packet, 1 NLEA serving (45 g): about 162 kcal.
Is cereals high in protein?
Cereals contains 16.5 g of protein per 100 g (33% of the 50 g Daily Value), or 7.4 g in 1 packet, 1 NLEA serving (45 g). About 17% 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 64.2 g of total carbohydrates per 100 g, including 13 g of fiber and 1.3 g of sugars.
How much fat is in cereals?
Cereals contains 6.3 g of fat per 100 g, of which 1.2 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 Niacin (B3) (68% DV), Riboflavin (B2) (67% DV), Thiamin (B1) (62% DV), Vitamin B6 (60% DV) and Folate (B9) (51% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals?
100 g contains 618 mg of sodium, 27% 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, weight control, cinnamon has 361 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 173926. 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.