Calories in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Generic food Cooked Breakfast Cereals
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt contains 71 kcal per 100 g. A typical serving of 1 cup (234 g) provides about 166 kcal.
Roughly 67% of its calories come from carbohydrates, with 19% from fat and 14% from protein (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.
100 g provides 25% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 71 kcal | |
| Total fat I | 1.5 g | 2% |
| Saturated fat I | 0.31 g | 2% |
| Trans fat I | 0.001 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium C | 71 mg | 3% |
| Total carbohydrates I | 12 g | 4% |
| Dietary fiber I | 1.7 g | 6% |
| Total sugars I | 0.27 g | |
| Protein I | 2.5 g | 5% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin E I | 0.08 mg | 0.5% |
| Vitamin K I | 0.3 µg | 0.3% |
| Thiamin (B1) I | 0.076 mg | 6% |
| Riboflavin (B2) I | 0.016 mg | 1% |
| Niacin (B3) I | 0.23 mg | 1% |
| Pantothenic acid (B5) I | 0.31 mg | 6% |
| Vitamin B6 I | 0.005 mg | 0.3% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 I | 0 µg | 0% |
| Choline I | 7.4 mg | 1% |
| Calcium I | 9 mg | 0.7% |
| Iron I | 0.9 mg | 5% |
| Magnesium I | 27 mg | 6% |
| Phosphorus I | 77 mg | 6% |
| Potassium I | 70 mg | 1% |
| Zinc I | 1 mg | 9% |
| Copper I | 0.074 mg | 8% |
| Manganese I | 0.58 mg | 25% |
| Selenium I | 5.4 µg | 10% |
| Fluoride I | 71.6 µg |
% 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 14%
- Carbohydrates 67%
- Fat 19%
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
- Protein2.5 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber1.7 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.27 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat1.5 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.31 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium71 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water83.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.44 g |
|---|---|
| Polyunsaturated fat I | 0.56 g |
Sugars and starch (6)
| Sucrose I | 0.25 g |
|---|---|
| Glucose I | 0 g |
| Fructose I | 0 g |
| Lactose I | 0 g |
| Maltose I | 0 g |
| Galactose I | 0.02 g |
Individual fatty acids (22)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.54 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0.005 g |
| SFA 16:0 I | 0.28 g |
| SFA 18:0 I | 0.021 g |
| MUFA 18:1 I | 0.42 g |
| PUFA 18:3 I | 0.018 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0.003 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.01 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| PUFA 18:2 i I | 0.001 g |
| Fatty acids, total trans-monoenoic I | 0 g |
| Fatty acids, total trans-polyenoic I | 0.001 g |
Carotenoids (9)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 180 µg |
| Retinol I | 0 µg |
| Carotene, alpha I | 0 µg |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta I | 0.01 mg |
| Tocopherol, gamma I | 0.03 mg |
| Tocopherol, delta I | 0 mg |
Other components (12)
| Water I | 83.6 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash I | 0.34 g |
| Theobromine I | 0 mg |
| Energy I | 297 kJ |
| Vitamin A, IU I | 0 IU |
| Folic acid I | 0 µg |
| Folate, food I | 6 µg |
| Betaine I | 3.1 mg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 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 |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Whole wheat cereal, cooked Cooked | 47 | 1.6 g | 10.4 g | 0.28 g |
| Oat bran cereal, cooked Cooked | 46 | 3.2 g | 12.3 g | 1.3 g |
| Hominy, cooked Cooked | 88 | 1.5 g | 13.8 g | 2.9 g |
| Masa harina, cooked Cooked | 97 | 2.3 g | 20.5 g | 0.99 g |
| Grits, NFS | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, NS as to fat | 71 | 1.2 g | 12.2 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cereals?
100 g of cooked cereals has 71 kcal. 1 cup (234 g): about 166 kcal. 0.75 cup (175 g): about 124 kcal.
How much protein is in cooked cereals?
Cooked cereals contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 5.9 g in 1 cup (234 g). About 14% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).
How many carbs are in cooked cereals?
Cooked cereals has 12 g of total carbohydrates per 100 g, including 1.7 g of fiber and 0.27 g of sugars.
How much fat is in cooked cereals?
Cooked cereals contains 1.5 g of fat per 100 g, of which 0.31 g is saturated (2% of the Daily Value).
What vitamins and minerals does cooked cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cereals?
100 g contains 71 mg of sodium, 3% of the 2,300 mg Daily Value.
Does cereals have the same nutrition cooked and dried or dry?
No. Per 100 g, cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt has 71 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 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 171675. 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.