EN

Calories in Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Generic food Dried or dry Breakfast Cereals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contains 390 kcal per 100 g. A 1 package, 1 NLEA serving (75 g) provides about 293 kcal.

Roughly 69% of its calories come from carbohydrates, with 23% from fat and 8% 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 22% of the Daily Value for Thiamin (B1), 20% of the Daily Value for magnesium and 19% of the Daily Value for phosphorus.

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.

390kcal per 100 g
8.2 gprotein
70.5 gcarbohydrates
10.4 gfat
293kcal in 1 package, 1 NLEA serving (75 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 390 kcal
Total fat I 10.4 g 13%
Saturated fat I 1.3 g 7%
Trans fat I 0.039 g
Cholesterol I 0 mg 0%
Sodium I 356 mg 15%
Total carbohydrates I 70.5 g 26%
Dietary fiber I 7 g 25%
Total sugars I 29.4 g
Protein I 8.2 g 16%
Vitamin C I 0.9 mg1%
Vitamin E I 0.36 mg2%
Thiamin (B1) I 0.27 mg22%
Riboflavin (B2) I 0.09 mg7%
Niacin (B3) I 1.1 mg7%
Vitamin B6 I 0.15 mg9%
Folate (B9) I 20 µg5%
Vitamin B12 I 0 µg0%
Calcium I 57 mg4%
Iron I 2.8 mg15%
Magnesium I 86 mg20%
Phosphorus I 239 mg19%
Potassium I 344 mg7%
Zinc I 1.8 mg17%

% 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: 8%Carbohydrates: 69%Fat: 23%390kcal / 100 g
  • Protein 8%
  • Carbohydrates 69%
  • Fat 23%

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

Thiamin (B1)22%Magnesium20%Phosphorus19%Zinc17%Iron15%Vitamin B69%Potassium7%Riboflavin (B2)7%Niacin (B3)7%Folate (B9)5%

Nutritional insights

  • Protein8.2 gbelow the median for breakfast cereals (median 8.5 g)
  • Fiber7 gabove the median for breakfast cereals (median 5 g)
  • Sugars29.4 gin the top quarter of breakfast cereals (median 18.4 g)
  • Fat10.4 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat1.3 gin the top quarter of breakfast cereals (median 0.63 g)
  • Sodium356 mgabove the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
  • Water7.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I2 g
Polyunsaturated fat I6.3 g
Other components (5)
Water I7.8 g
Ash I3.1 g
Energy I1,630 kJ
Vitamin A, IU I20 IU
Folate, food I20 µg

Other forms of Cereals

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Cereals, corn grits, white, regular and quick, enriched, dry Dried or dry 370 7.7 g 79.1 g 1.8 g
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt Cooked 71 1.7 g 14.8 g 0.46 g
Cereals, QUAKER, corn grits, instant, plain, dry Dried or dry 343 7.3 g 78.4 g 2.1 g
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Cooked 50 1.4 g 10.5 g 0.21 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Dried or dry 360 11.6 g 73.2 g 1.4 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt Cooked 55 1.8 g 10.9 g 0.34 g
Cereals, CREAM OF WHEAT, instant, dry Dried or dry 366 10.6 g 75.5 g 1.4 g
Cereals, oats, instant, fortified, plain, dry Dried or dry 362 11.9 g 69.5 g 6.9 g
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked 68 2.4 g 11.7 g 1.4 g
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry Dried or dry 366 8.6 g 76.7 g 4.6 g
Cereals, oats, instant, fortified, with cinnamon and spice, dry Dried or dry 369 9.5 g 76.1 g 4.8 g
Cereals, WHEATENA, dry Dried or dry 357 13.1 g 75.6 g 2.9 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cereal or granola bar (Kellogg's Nutri-Grain Fruit and Nut Bar) 403 9.4 g 66.7 g 10.9 g
Cereal, other, peanut butter 422 7.3 g 73 g 11.1 g
Cereal, cinnamon toast 414 5.9 g 75.2 g 9.9 g
Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond 418 9.2 g 74.7 g 11.1 g
Cereal, other, honey 388 8 g 76.1 g 5.7 g
Snack bar, oatmeal 389 6.7 g 75.5 g 6.7 g
Cereal, O's, flavored 385 8.6 g 76 g 5.4 g
Cereal, O's, honey nut 385 8.6 g 76 g 5.4 g

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

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 171684. 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.

Frequently asked questions

How many calories are in dried or dry cereals?

100 g of dried or dry cereals has 390 kcal. 1 package, 1 NLEA serving (75 g): about 293 kcal.

How much protein is in dried or dry cereals?

Dried or dry cereals contains 8.2 g of protein per 100 g (16% of the 50 g Daily Value), or 6.1 g in 1 package, 1 NLEA serving (75 g). About 8% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 8.5 g).

How many carbs are in dried or dry cereals?

Dried or dry cereals has 70.5 g of total carbohydrates per 100 g, including 7 g of fiber and 29.4 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 10.4 g of fat per 100 g, of which 1.3 g is saturated (7% 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 Thiamin (B1) (22% DV), magnesium (20% DV), phosphorus (19% DV), zinc (17% DV) and iron (15% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 356 mg of sodium, 15% of the 2,300 mg Daily Value.

Does cereals have the same nutrition dried or dry and cooked?

No. Per 100 g, cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 390 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.