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Calories in Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Generic food Breakfast Cereals

Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 358 kcal per 100 g. A 1 packet, 1 NLEA serving (31 g) provides about 111 kcal.

Roughly 76% of its calories come from carbohydrates, with 13% from fat and 11% 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 93% of the Daily Value for Riboflavin (B2), 89% of the Daily Value for Thiamin (B1) and 89% of the Daily Value for Niacin (B3).

The data comes from USDA FoodData Central: SR Legacy.

358kcal per 100 g
10.3 gprotein
72.2 gcarbohydrates
5.6 gfat
111kcal in 1 packet, 1 NLEA serving (31 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 358 kcal
Total fat I 5.6 g 7%
Saturated fat I 1 g 5%
Trans fat I 0 g
Cholesterol I 0 mg 0%
Sodium I 535 mg 23%
Total carbohydrates I 72.2 g 26%
Dietary fiber I 9.7 g 35%
Total sugars I 17.8 g
Protein I 10.3 g 21%
Vitamin C I 1.3 mg1%
Vitamin E I 0.49 mg3%
Thiamin (B1) I 1.1 mg89%
Riboflavin (B2) I 1.2 mg93%
Niacin (B3) I 14.2 mg89%
Vitamin B6 I 1.4 mg84%
Folate (B9) I 284 µg71%
Vitamin B12 I 0 µg0%
Calcium I 355 mg27%
Iron I 12.8 mg71%
Magnesium I 104 mg25%
Phosphorus I 357 mg29%
Potassium I 389 mg8%
Zinc I 2.4 mg22%

% 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: 11%Carbohydrates: 76%Fat: 13%358kcal / 100 g
  • Protein 11%
  • Carbohydrates 76%
  • Fat 13%

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

Riboflavin (B2)93%Thiamin (B1)89%Niacin (B3)89%Vitamin B684%Folate (B9)71%Iron71%Phosphorus29%Calcium27%Magnesium25%Zinc22%

Nutritional insights

  • Protein10.3 gabove the median for breakfast cereals (median 8.5 g)
  • Fiber9.7 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars17.8 gbelow the median for breakfast cereals (median 18.4 g)
  • Fat5.6 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat1 gabove the median for breakfast cereals (median 0.63 g)
  • Sodium535 mgabove the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
  • Water7.9 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 I1.6 g
Other components (4)
Water I7.9 g
Ash I4 g
Energy I1,498 kJ
Vitamin A, IU I3,549 IU

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, O's, NFS 379 10.5 g 72 g 5.8 g
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 379 11.2 g 78.1 g 4.9 g
Cereals ready-to-eat, ALPEN 352 11.2 g 75.7 g 3.3 g
Cereal, oat squares 379 10.4 g 73.3 g 5.2 g
Cereals ready-to-eat, QUAKER, Oatmeal Squares 379 11.4 g 77.8 g 4.8 g
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 380 11.3 g 78 g 4.8 g
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 390 9.8 g 70.9 g 8.8 g
Cereal, O's, multigrain 373 8.5 g 76.2 g 3.8 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 174662. 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 cereals?

100 g of cereals has 358 kcal. 1 packet, 1 NLEA serving (31 g): about 111 kcal.

Is cereals high in protein?

Cereals contains 10.3 g of protein per 100 g (21% of the 50 g Daily Value), or 3.2 g in 1 packet, 1 NLEA serving (31 g). About 11% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 8.5 g).

How many carbs are in cereals?

Cereals has 72.2 g of total carbohydrates per 100 g, including 9.7 g of fiber and 17.8 g of sugars.

How much fat is in cereals?

Cereals contains 5.6 g of fat per 100 g, of which 1 g is saturated (5% of the Daily Value).

What vitamins and minerals does cereals contain?

Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (93% DV), Thiamin (B1) (89% DV), Niacin (B3) (89% DV), Vitamin B6 (84% DV) and Folate (B9) (71% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cereals?

100 g contains 535 mg of sodium, 23% 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, Apple and Cinnamon, reduced sugar has 358 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.