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Calories in Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Generic food Dried or dry Breakfast Cereals

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contains 366 kcal per 100 g. A 1 packet, 1 NLEA serving (43 g) provides about 157 kcal.

Roughly 80% of its calories come from carbohydrates, with 11% from fat and 9% 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 80% of the Daily Value for Riboflavin (B2), 76% of the Daily Value for Niacin (B3) and 61% of the Daily Value for Thiamin (B1).

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.

366kcal per 100 g
8.6 gprotein
76.7 gcarbohydrates
4.6 gfat
157kcal in 1 packet, 1 NLEA serving (43 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 366 kcal
Total fat I 4.6 g 6%
Saturated fat I 0.88 g 4%
Trans fat I 0 g
Cholesterol I 0 mg 0%
Sodium I 454 mg 20%
Total carbohydrates I 76.7 g 28%
Dietary fiber I 8.3 g 30%
Total sugars I 28.9 g
Protein I 8.6 g 17%
Vitamin C I 1.2 mg1%
Vitamin E I 0.42 mg3%
Thiamin (B1) I 0.73 mg61%
Riboflavin (B2) I 1 mg80%
Niacin (B3) I 12.2 mg76%
Vitamin B6 I 0.98 mg58%
Folate (B9) I 205 µg51%
Vitamin B12 I 0 µg0%
Calcium I 243 mg19%
Iron I 8.8 mg49%
Magnesium I 87 mg21%
Phosphorus I 294 mg24%
Potassium I 327 mg7%
Zinc I 2 mg18%

% 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: 9%Carbohydrates: 80%Fat: 11%366kcal / 100 g
  • Protein 9%
  • Carbohydrates 80%
  • Fat 11%

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)80%Niacin (B3)76%Thiamin (B1)61%Vitamin B658%Folate (B9)51%Iron49%Phosphorus24%Magnesium21%Calcium19%Zinc18%

Nutritional insights

  • Protein8.6 gabove the median for breakfast cereals (median 8.5 g)
  • Fiber8.3 gabove the median for breakfast cereals (median 5 g)
  • Sugars28.9 gabove the median for breakfast cereals (median 18.4 g)
  • Fat4.6 gabove the median for breakfast cereals (median 3.7 g)
  • Saturated fat0.88 gabove the median for breakfast cereals (median 0.63 g)
  • Sodium454 mgabove the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
  • Water6.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I1.6 g
Polyunsaturated fat I1.4 g
Other components (7)
Water I6.6 g
Alcohol C0 g
Caffeine C0 mg
Ash I3.4 g
Theobromine C0 mg
Energy I1,532 kJ
Vitamin A, IU I2,454 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, 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
Cereals, WHEATENA, cooked with water Cooked 56 2 g 11.8 g 0.5 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
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
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS 387 8.6 g 79.6 g 4.5 g
Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S 388 8.6 g 79.8 g 4.5 g
Cereal, K's, flavored 363 7.3 g 80.9 g 1.2 g
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch 382 10.6 g 79.8 g 4.6 g
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 388 8.4 g 80.6 g 5.5 g
Cereal, ready-to-eat, NFS 379 7.7 g 77.7 g 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 171663. 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 366 kcal. 1 packet, 1 NLEA serving (43 g): about 157 kcal.

How much protein is in dried or dry cereals?

Dried or dry cereals contains 8.6 g of protein per 100 g (17% of the 50 g Daily Value), or 3.7 g in 1 packet, 1 NLEA serving (43 g). About 9% 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 dried or dry cereals?

Dried or dry cereals has 76.7 g of total carbohydrates per 100 g, including 8.3 g of fiber and 28.9 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 4.6 g of fat per 100 g, of which 0.88 g is saturated (4% 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 Riboflavin (B2) (80% DV), Niacin (B3) (76% DV), Thiamin (B1) (61% DV), Vitamin B6 (58% DV) and Folate (B9) (51% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 454 mg of sodium, 20% of the 2,300 mg Daily Value.

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

No. Per 100 g, cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 366 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.