Calories in Cereals, oats, regular and quick, not fortified, dry
Generic food Dried or dry Breakfast Cereals
Cereals, oats, regular and quick, not fortified, dry contains 379 kcal per 100 g. A typical serving of 1 cup (81 g) provides about 307 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from fat and 14% 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 158% of the Daily Value for manganese, 53% of the Daily Value for selenium and 43% of the Daily Value for copper.
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 C | 379 kcal | |
| Total fat M | 6.5 g | 8% |
| Saturated fat ? | 1.1 g | 6% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 6 mg | 0.3% |
| Total carbohydrates C | 67.7 g | 25% |
| Dietary fiber M | 10.1 g | 36% |
| Total sugars M | 0.99 g | |
| Protein M | 13.2 g | 26% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.42 mg | 3% |
| Vitamin K M | 2 µg | 2% |
| Thiamin (B1) M | 0.46 mg | 38% |
| Riboflavin (B2) M | 0.16 mg | 12% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 1.1 mg | 22% |
| Vitamin B6 M | 0.1 mg | 6% |
| Folate (B9) C | 32 µg | 8% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 40.4 mg | 7% |
| Calcium ? | 52 mg | 4% |
| Iron M | 4.3 mg | 24% |
| Magnesium M | 138 mg | 33% |
| Phosphorus M | 410 mg | 33% |
| Potassium M | 362 mg | 8% |
| Zinc M | 3.6 mg | 33% |
| Copper M | 0.39 mg | 43% |
| Manganese ? | 3.6 mg | 158% |
| Selenium M | 28.9 µg | 53% |
% 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 71%
- 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
- Protein13.2 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber10.1 gin the top quarter of breakfast cereals (median 5 g)
- Sugars0.99 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat6.5 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)
- Sodium6 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water10.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2 g |
|---|---|
| Polyunsaturated fat ? | 2.3 g |
Sugars and starch (7)
| Starch M | 57.9 g |
|---|---|
| Sucrose M | 0.99 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 0.38 g |
| Isoleucine M | 0.5 g |
| Leucine M | 0.98 g |
| Lysine M | 0.64 g |
| Methionine M | 0.21 g |
| Cystine M | 0.46 g |
| Phenylalanine M | 0.67 g |
| Tyrosine M | 0.4 g |
| Valine M | 0.69 g |
| Arginine M | 0.85 g |
| Histidine M | 0.28 g |
| Alanine M | 0.56 g |
| Aspartic acid M | 1.2 g |
| Glutamic acid M | 2.8 g |
| Glycine M | 0.64 g |
| Proline M | 0.45 g |
| Serine M | 0.71 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 2.2 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.01 g |
| SFA 16:0 ? | 0.94 g |
| SFA 18:0 ? | 0.06 g |
| MUFA 18:1 ? | 2 g |
| PUFA 18:3 ? | 0.1 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.01 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (10)
| Beta-carotene M | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin M | 180 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.03 mg |
| Tocopherol, gamma M | 0.12 mg |
| Tocopherol, delta M | 0 mg |
Other components (12)
| Water M | 10.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.8 g |
| Theobromine Z | 0 mg |
| Energy C | 1,586 kJ |
| Vitamin A, IU M | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 32 µg |
| 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 |
|---|---|---|---|---|
| Incaparina, dry mix (corn and soy flours), unprepared Dried or dry | 379 | 21.8 g | 60.5 g | 5.6 g |
| 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, 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, 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 |
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 379 kcal. 1 cup (81 g): about 307 kcal. 0.33 cup (27 g): about 102 kcal.
Is dried or dry cereals high in protein?
Dried or dry cereals contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 10.7 g in 1 cup (81 g). About 14% 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 67.7 g of total carbohydrates per 100 g, including 10.1 g of fiber and 0.99 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 6.5 g of fat per 100 g, of which 1.1 g is saturated (6% 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 (158% DV), selenium (53% DV), copper (43% DV), Thiamin (B1) (38% DV) and zinc (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, oats, regular and quick, not fortified, dry has 379 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 173904. 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.