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Calories in Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Generic food Breakfast Cereals

Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contains 361 kcal per 100 g. A 1 packet, 1 NLEA serving (45 g) provides about 162 kcal.

Roughly 68% of its calories come from carbohydrates, with 17% from protein and 15% from fat (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).

100 g provides 85% of the Daily Value for Thiamin (B1), 72% of the Daily Value for Riboflavin (B2) and 65% of the Daily Value for Niacin (B3).

The data comes from USDA FoodData Central: SR Legacy.

361kcal per 100 g
16.4 gprotein
64.3 gcarbohydrates
6.2 gfat
162kcal in 1 packet, 1 NLEA serving (45 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories I 361 kcal
Total fat I 6.2 g 8%
Saturated fat I 1.2 g 6%
Trans fat I 0 g
Cholesterol I 1 mg 0.3%
Sodium I 642 mg 28%
Total carbohydrates I 64.3 g 23%
Dietary fiber I 13 g 46%
Total sugars I 1.3 g
Protein I 16.4 g 33%
Vitamin C I 0.1 mg0.1%
Vitamin E I 0.56 mg4%
Thiamin (B1) I 1 mg85%
Riboflavin (B2) I 0.94 mg72%
Niacin (B3) I 10.4 mg65%
Vitamin B6 I 1.1 mg62%
Folate (B9) I 235 µg59%
Vitamin B12 I 0 µg0%
Calcium I 268 mg21%
Iron I 10.1 mg56%
Magnesium I 116 mg28%
Phosphorus I 392 mg31%
Potassium I 330 mg7%
Zinc I 2.6 mg24%

% 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: 17%Carbohydrates: 68%Fat: 15%361kcal / 100 g
  • Protein 17%
  • Carbohydrates 68%
  • 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

Thiamin (B1)85%Riboflavin (B2)72%Niacin (B3)65%Vitamin B662%Folate (B9)59%Iron56%Phosphorus31%Magnesium28%Zinc24%Calcium21%

Nutritional insights

  • Protein16.4 gin the top quarter of breakfast cereals (median 8.5 g)
  • Fiber13 gin the top quarter of breakfast cereals (median 5 g)
  • Sugars1.3 gin the lowest quarter of breakfast cereals (median 18.4 g)
  • Fat6.2 gin the top quarter of breakfast cereals (median 3.7 g)
  • Saturated fat1.2 gin the top quarter of breakfast cereals (median 0.63 g)
  • Sodium642 mgin the top quarter of breakfast cereals (median 344 mg)
  • Protein per 100 kcal4.5 gprotein density, useful for comparing foods with different calorie levels
  • Water9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat I2.2 g
Polyunsaturated fat I1.9 g
Other components (4)
Water I9 g
Ash I4.2 g
Energy I1,509 kJ
Vitamin A, IU I2,429 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, plain 374 12.4 g 67.9 g 6.2 g
Cereal, shredded wheat, plain 358 11.9 g 73.8 g 1.7 g
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 372 12.4 g 73.2 g 6.6 g
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 366 16.3 g 76.4 g 2.2 g
Cereals ready-to-eat, RALSTON TASTEEOS 395 10.7 g 76 g 5.4 g
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 337 11.4 g 79 g 2 g
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 351 11.8 g 81.4 g 2.1 g
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal 348 11.2 g 81 g 2 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 173922. 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 361 kcal. 1 packet, 1 NLEA serving (45 g): about 162 kcal.

Is cereals high in protein?

Cereals contains 16.4 g of protein per 100 g (33% of the 50 g Daily Value), or 7.4 g in 1 packet, 1 NLEA serving (45 g). About 17% 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 cereals?

Cereals has 64.3 g of total carbohydrates per 100 g, including 13 g of fiber and 1.3 g of sugars.

How much fat is in cereals?

Cereals contains 6.2 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).

What vitamins and minerals does cereals contain?

Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (85% DV), Riboflavin (B2) (72% DV), Niacin (B3) (65% DV), Vitamin B6 (62% DV) and Folate (B9) (59% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cereals?

100 g contains 642 mg of sodium, 28% 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, Weight Control Instant Oatmeal, maple and brown sugar has 361 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.