How many calories are in dried or dry cereals?

100 g of dried or dry cereals has 371 kcal. 1 packet (37 g): about 137 kcal.

How much protein is in dried or dry cereals?

Dried or dry cereals contains 8.8 g of protein per 100 g (18% of the 50 g Daily Value), or 3.3 g in 1 packet (37 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 72.4 g of total carbohydrates per 100 g, including 6.9 g of fiber and 30.9 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 7 g of fat per 100 g, of which 1.1 g is saturated (5% 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 (97% DV), Folate (B9) (95% DV), Riboflavin (B2) (78% DV), Niacin (B3) (75% DV) and Thiamin (B1) (74% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 516 mg of sodium, 22% 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, raisins, dates and walnuts, dry has 371 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.

Calories in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Generic food Dried or dry Breakfast Cereals

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 371 kcal per 100 g. A typical serving of 1 packet (37 g) provides about 137 kcal.

Roughly 75% of its calories come from carbohydrates, with 16% 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 97% of the Daily Value for manganese, 95% of the Daily Value for Folate (B9) and 78% of the Daily Value for Riboflavin (B2).

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.

371kcal per 100 g

8.8 gprotein

72.4 gcarbohydrates

7 gfat

137kcal in 1 packet (37 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories I	371 kcal
Total fat I	7 g	9%
Saturated fat I	1.1 g	5%
Trans fat I	0 g
Cholesterol I	0 mg	0%
Sodium I	516 mg	22%
Total carbohydrates I	72.4 g	26%
Dietary fiber I	6.9 g	25%
Total sugars I	30.9 g
Protein I	8.8 g	18%
Vitamin C I	0.8 mg	0.9%
Vitamin D C	0 µg	0%
Vitamin E I	0.55 mg	4%
Vitamin K C	2 µg	2%
Thiamin (B1) I	0.89 mg	74%
Riboflavin (B2) I	1 mg	78%
Niacin (B3) I	12 mg	75%
Pantothenic acid (B5) C	0.68 mg	14%
Vitamin B6 I	1.2 mg	70%
Folate (B9) C	381 µg	95%
Vitamin B12 I	0 µg	0%
Calcium I	297 mg	23%
Iron I	10.7 mg	59%
Magnesium I	92 mg	22%
Phosphorus I	296 mg	24%
Potassium I	374 mg	8%
Zinc I	1.9 mg	18%
Copper C	0.36 mg	40%
Manganese C	2.2 mg	97%
Selenium C	16.4 µg	30%

% 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 75%
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

Protein8.8 gabove the median for breakfast cereals (median 8.5 g)
Fiber6.9 gabove the median for breakfast cereals (median 5 g)
Sugars30.9 gin the top quarter of breakfast cereals (median 18.4 g)
Fat7 gin the top quarter of breakfast cereals (median 3.7 g)
Saturated fat1.1 gabove the median for breakfast cereals (median 0.63 g)
Sodium516 mgabove the median for breakfast cereals (median 344 mg)
Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
Water8.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	1.9 g
Polyunsaturated fat I	3.2 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) C	0 g
Linoleic acid (omega-6, 18:2) C	2.8 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0 g
SFA 12:0 C	0.013 g
SFA 14:0 C	0.006 g
SFA 16:0 C	0.86 g
SFA 18:0 C	0.14 g
MUFA 18:1 C	1.9 g
PUFA 18:3 C	0.46 g
PUFA 20:4 C	0 g
MUFA 14:1 C	0 g
MUFA 16:1 C	0.015 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.008 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g

Carotenoids (6)

Beta-carotene C	1 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	103 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	0 IU
Cryptoxanthin, beta C	0 µg

Other components (9)

Water I	8.4 g
Alcohol C	0 g
Caffeine C	0 mg
Ash I	3.4 g
Theobromine C	0 mg
Energy I	1,552 kJ
Vitamin A, IU I	2,992 IU
Folic acid M	202 µg
Folate, food C	37 µg

Other forms of Cereals

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
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

Food	Calories	Protein	Carbs	Fat
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
Snack bar, oatmeal	389	6.7 g	75.5 g	6.7 g
Cereal, frosted oats with marshmallows	372	8.2 g	76.6 g	4.1 g
Cereal, other, honey	388	8 g	76.1 g	5.7 g
Cereal or granola bar (Kellogg's Nutri-Grain Fruit and Nut Bar)	403	9.4 g	66.7 g	10.9 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 174625. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.