Calories in Cereals, oats, instant, fortified, plain, dry
Generic food Dried or dry Breakfast Cereals
Cereals, oats, instant, fortified, plain, dry contains 362 kcal per 100 g. A typical serving of 1 packet (28 g) provides about 101 kcal.
Roughly 72% of its calories come from carbohydrates, with 16% from fat and 12% 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 147% of the Daily Value for manganese, 137% of the Daily Value for iron and 86% of the Daily Value for Vitamin A.
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 | 362 kcal | |
| Total fat M | 6.9 g | 9% |
| Saturated fat C | 1.3 g | 7% |
| Trans fat C | 0.016 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium M | 220 mg | 10% |
| Total carbohydrates C | 69.5 g | 25% |
| Dietary fiber M | 10 g | 36% |
| Total sugars M | 1.5 g | |
| Protein M | 11.9 g | 24% |
| Vitamin A ? | 772 µg | 86% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.51 mg | 3% |
| Vitamin K M | 1.9 µg | 2% |
| Thiamin (B1) M | 0.45 mg | 37% |
| Riboflavin (B2) M | 0.05 mg | 4% |
| Niacin (B3) M | 1 mg | 6% |
| Pantothenic acid (B5) M | 1.2 mg | 24% |
| Vitamin B6 M | 0.08 mg | 5% |
| Folate (B9) C | 32 µg | 8% |
| Vitamin B12 I | 0 µg | 0% |
| Choline ? | 27.7 mg | 5% |
| Calcium M | 351 mg | 27% |
| Iron M | 24.7 mg | 137% |
| Magnesium M | 128 mg | 30% |
| Phosphorus M | 423 mg | 34% |
| Potassium M | 366 mg | 8% |
| Zinc M | 2.5 mg | 23% |
| Copper M | 0.36 mg | 40% |
| Manganese M | 3.4 mg | 147% |
| Selenium M | 23.2 µg | 42% |
% 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 12%
- Carbohydrates 72%
- Fat 16%
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
- Protein11.9 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber10 gin the top quarter of breakfast cereals (median 5 g)
- Sugars1.5 gbelow the median for breakfast cereals (median 18.4 g)
- Fat6.9 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)
- Sodium220 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water8.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 2.5 g |
Sugars and starch (7)
| Starch M | 56.7 g |
|---|---|
| Sucrose M | 1 g |
| Glucose M | 0.1 g |
| Fructose M | 0.1 g |
| Lactose M | 0.1 g |
| Maltose M | 0.1 g |
| Galactose M | 0.1 g |
Amino acids (18)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 0.37 g |
| Isoleucine M | 0.5 g |
| Leucine M | 0.96 g |
| Lysine M | 0.68 g |
| Methionine M | 0.22 g |
| Cystine M | 0.44 g |
| Phenylalanine M | 0.66 g |
| Tyrosine M | 0.38 g |
| Valine M | 0.71 g |
| Arginine M | 0.84 g |
| Histidine M | 0.29 g |
| Alanine M | 0.56 g |
| Aspartic acid M | 1.2 g |
| Glutamic acid M | 2.7 g |
| Glycine M | 0.63 g |
| Proline M | 0.39 g |
| Serine M | 0.63 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 | 0.07 g |
| Linoleic acid (omega-6, 18:2) ? | 2.4 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 | 1.2 g |
| SFA 18:0 M | 0.11 g |
| SFA 20:0 M | 0.01 g |
| MUFA 18:1 ? | 2.3 g |
| PUFA 18:3 ? | 0.072 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.01 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.05 g |
| MUFA 22:1 ? | 0.005 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.002 g |
| SFA 17:0 M | 0.004 g |
| SFA 24:0 M | 0.01 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.008 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.008 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.01 g |
| MUFA 18:1 c M | 2.3 g |
| PUFA 18:2 n-6 c,c M | 2.4 g |
| MUFA 22:1 c M | 0.005 g |
| PUFA 18:3 n-6 c,c,c M | 0.002 g |
| MUFA 17:1 M | 0.002 g |
| PUFA 20:3 ? | 0.003 g |
| Fatty acids, total trans-monoenoic C | 0.008 g |
| Fatty acids, total trans-polyenoic C | 0.008 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.003 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 772 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.2 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 1 mg |
| Tocotrienol, beta M | 0.15 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Water M | 8.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2.8 g |
| Theobromine Z | 0 mg |
| Energy I | 1,515 kJ |
| Vitamin A, IU ? | 2,574 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 32 µg |
| Betaine M | 25.4 mg |
| 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, GENERAL MILLS, CHEERIOS | 372 | 12.4 g | 73.2 g | 6.6 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Incaparina, dry mix (corn and soy flours), unprepared Dried or dry | 379 | 21.8 g | 60.5 g | 5.6 g |
| Cereals ready-to-eat, RALSTON TASTEEOS | 395 | 10.7 g | 76 g | 5.4 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | 366 | 16.3 g | 76.4 g | 2.2 g |
| Cereal, plain puffs | 357 | 9.5 g | 77.2 g | 1.7 g |
| Cereal, shredded wheat, plain | 358 | 11.9 g | 73.8 g | 1.7 g |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 337 | 11.4 g | 79 g | 2 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 362 kcal. 1 packet (28 g): about 101 kcal.
Is dried or dry cereals high in protein?
Dried or dry cereals contains 11.9 g of protein per 100 g (24% of the 50 g Daily Value), or 3.3 g in 1 packet (28 g). About 12% 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 dried or dry cereals?
Dried or dry cereals has 69.5 g of total carbohydrates per 100 g, including 10 g of fiber and 1.5 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 6.9 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 manganese (147% DV), iron (137% DV), Vitamin A (86% DV), selenium (42% DV) and copper (40% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 220 mg of sodium, 10% 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, plain, dry has 362 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 171661. 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.