Grains & Cereals · SOURCE-BASED NUTRITION
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) nutrition facts
SR Legacy
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved). Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 68 kcal | — |
| Protein | 2.37 g | 4.7% |
| Carbohydrate, by difference | 11.7 g | 4.3% |
| Total lipid (fat) | 1.36 g | 1.7% |
| Fiber, total dietary | 1.7 g | 6.1% |
| Total Sugars | 0.46 g | — |
| Fatty acids, total saturated | 0.23 g | 1.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 49 mg | 2.1% |
| Potassium, K | 61 mg | 1.3% |
| Calcium, Ca | 80 mg | 6.2% |
| Iron, Fe | 5.96 mg | 33.1% |
| Magnesium, Mg | 26 mg | 6.2% |
| Phosphorus, P | 77 mg | 6.2% |
| Zinc, Zn | 0.62 mg | 5.6% |
| Copper, Cu | 0.07 mg | 7.3% |
| Manganese, Mn | 0.56 mg | 24.3% |
| Selenium, Se | 5 µg | 9.1% |
| Vitamin A, RAE | 130 µg | 14.4% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | 0.5% |
| Vitamin K (phylloquinone) | 0.4 µg | 0.3% |
| Thiamin | 0.26 mg | 21.7% |
| Riboflavin | 0.22 mg | 16.5% |
| Niacin | 3.02 mg | 18.9% |
| Pantothenic acid | 0.32 mg | 6.3% |
| Vitamin B-6 | 0.29 mg | 17.1% |
| Folate, DFE | 71 µg | 17.8% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 4.7 mg | 0.9% |
| Alanine | 0.12 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.18 g | — |
| Ash | 0.56 g | — |
| Aspartic acid | 0.27 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.09 g | — |
| Fatty acids, total monounsaturated | 0.39 g | — |
| Fatty acids, total polyunsaturated | 0.43 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 5 µg | — |
| Folate, total | 44 µg | — |
| Folic acid | 39 µg | — |
| Fructose | 0 g | — |
| Galactose | 0.16 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.58 g | — |
| Glycine | 0.14 g | — |
| Histidine | 0.06 g | — |
| Isoleucine | 0.11 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.14 g | — |
| Maltose | 0 g | — |
| Methionine | 0.04 g | — |
| MUFA 14:1 | 0 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 17:1 | 0 g | — |
| MUFA 18:1 | 0.38 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.13 g | — |
| Proline | 0.1 g | — |
| PUFA 18:2 | 0.41 g | — |
| PUFA 18:3 | 0.01 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 130 µg | — |
| Serine | 0.14 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 15:0 | 0 g | — |
| SFA 16:0 | 0.2 g | — |
| SFA 17:0 | 0 g | — |
| SFA 18:0 | 0.02 g | — |
| SFA 20:0 | 0 g | — |
| SFA 22:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 10.4 g | — |
| Sucrose | 0.29 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.08 g | — |
| Tocopherol, beta | 0.01 mg | — |
| Tocopherol, delta | 0.01 mg | — |
| Tocopherol, gamma | 0.03 mg | — |
| Tocotrienol, alpha | 0.18 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.04 g | — |
| Tyrosine | 0.09 g | — |
| Valine | 0.15 g | — |
| Vitamin A, IU | 433 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 84 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Iron (33.1% DV), Manganese (24.3% DV) and Thiamin (B1) (21.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Iron: oxygen transport
This amount provides 5.96 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.56 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.26 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 3.02 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 71 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.29 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Iron
This amount provides 5.96 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.