USDA Standard Reference · Breakfast Cereals
Cereals, oats, instant, fortified, maple and brown sugar, dry
According to USDA FoodData Central (FDC ID 173920, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 386
- Caloriesmoderate density
- 9.3g
- Proteingood source · 19% DV
- 76.7g
- Carbshigh · 28% DV
- 4.7g
- Fatmoderate · 6% DV
Cereals, oats, instant, fortified, maple and brown sugar, dry contains 386 calories per 100g according to USDA FoodData Central. It has 9.3g of protein, 4.7g of fat, and 76.7g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 49% of USDA whole foods
The verdict
Cereals, oats, instant, fortified, maple and brown sugar, dry is fiber-rich, with 7.2g of dietary fiber per 100g.
- 9.3g
- protein per 100g
- Top 51%
- protein vs USDA whole foods
- 386
- calories per 100g
- 7.2g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Cereals, oats, instant, fortified, maple and brown sugar, dry contains 386 calories per 100g, according to the USDA FoodData Central database. It provides 9.3g of protein, 4.7g of fat, and 76.7g of carbohydrates per 100g. Dietary fiber: 7.2g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Cereals, oats, instant, fortified, maple and brown sugar, dry is catalogued there as FDC ID 173920, a usda standard reference entry, in the "Breakfast Cereals" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Cereals, oats, instant, fortified, maple and brown sugar, dry reads as good fiber source within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Breakfast Cereals group for context.
Nutritional Value at a Glance
Cereals, oats, instant, fortified, maple and brown sugar, dry is a carbohydrate-dense food that can serve as a quick energy source.
At 26% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (58% DV).
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
386 kcal = 19% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Cereals, oats, instant, fortified, maple and brown sugar, dry compares to Breakfast Cereals
Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.
62% Higher in protein than 62% of breakfast cereals on record.
Category averages computed live across the USDA Breakfast Cereals group. Compare against a specific food →
Where Cereals, oats, instant, fortified, maple and brown sugar, dry ranks on protein
Its 9.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Cereals, oats, instant, fortified, maple and brown sugar, dry vs every USDA reference food
USDA reference (whole) foods with a protein value
9 49th percentile higher than 49% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Cereals, oats, instant, fortified, maple and brown sugar, dry sits among Breakfast Cereals
Plotted by protein and calorie percentile among the 195 Breakfast Cereals foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Cereals, oats, instant, fortified, maple and brown sugar, dry: 62nd protein percentile, 71st calorie percentile among Breakfast Cereals foods
Read the chart as text
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19
- Cereals ready-to-eat, FAMILIA: Protein percentile 64, Calorie percentile 73
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: Protein percentile 38, Calorie percentile 96
- Cereals ready-to-eat, POST, GOLDEN CRISP: Protein percentile 29, Calorie percentile 64
- Cereals, CREAM OF WHEAT, instant, dry: Protein percentile 73, Calorie percentile 40
- Cereals, whole wheat hot natural cereal, cooked with water, without salt: Protein percentile 9, Calorie percentile 9
- Cereals, WHEATENA, cooked with water, with salt: Protein percentile 11, Calorie percentile 7
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: Protein percentile 48, Calorie percentile 76
- Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: Protein percentile 11, Calorie percentile 0
- Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: Protein percentile 83, Calorie percentile 51
- Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: Protein percentile 76, Calorie percentile 29
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: Protein percentile 70, Calorie percentile 76
- Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: Protein percentile 4, Calorie percentile 6
- Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries: Protein percentile 36, Calorie percentile 87
- Cereals ready-to-eat, QUAKER, KING VITAMAN: Protein percentile 34, Calorie percentile 65
- Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry: Protein percentile 58, Calorie percentile 37
- Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: Protein percentile 13, Calorie percentile 15
- Cereals, CREAM OF RICE, cooked with water, with salt: Protein percentile 0, Calorie percentile 3
- Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread: Protein percentile 96, Calorie percentile 34
- Cereals ready-to-eat, QUAKER, Oatmeal Squares: Protein percentile 82, Calorie percentile 59
- Cereals, QUAKER, hominy grits, white, regular, dry: Protein percentile 53, Calorie percentile 34
- Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: Protein percentile 57, Calorie percentile 43
- Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: Protein percentile 15, Calorie percentile 98
- Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: Protein percentile 84, Calorie percentile 29
- Cereals, oats, instant, fortified, maple and brown sugar, dry: Protein percentile 62, Calorie percentile 71
Read the chart
Cereals, oats, instant, fortified, maple and brown sugar, dry ranks at the 62nd percentile for protein and the 71st percentile for calories among Breakfast Cereals foods (n=195).
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 76th protein percentile, 19th calorie percentile
- Cereals ready-to-eat, FAMILIA: 64th protein percentile, 73rd calorie percentile
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: 38th protein percentile, 96th calorie percentile
- Cereals ready-to-eat, POST, GOLDEN CRISP: 29th protein percentile, 64th calorie percentile
- Cereals, CREAM OF WHEAT, instant, dry: 73rd protein percentile, 40th calorie percentile
- Cereals, whole wheat hot natural cereal, cooked with water, without salt: 9th protein percentile, 9th calorie percentile
- Cereals, WHEATENA, cooked with water, with salt: 11th protein percentile, 7th calorie percentile
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: 48th protein percentile, 76th calorie percentile
- Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 11th protein percentile, 0th calorie percentile
- Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 83rd protein percentile, 51st calorie percentile
- Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: 76th protein percentile, 29th calorie percentile
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: 70th protein percentile, 76th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 76.7 G | 28% |
| Energy | 386 KCAL | |
| Fiber, total dietary | 7.2 G | 26% |
| Protein | 9.3 G | 19% |
| Total Sugars | 30.3 G | |
| Total lipid (fat) | 4.7 G | 6% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 2.9 G | |
| Caffeine | 0 MG | |
| Energy | 1616.0 kJ | |
| Fructose | 0.18 G | |
| Galactose | 0.00 G | |
| Glucose | 0.39 G | |
| Lactose | 0.00 G | |
| Maltose | 0.04 G | |
| Starch | 38.3 G | |
| Sucrose | 29.7 G | |
| Theobromine | 0 MG | |
| Water | 6.4 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 12 MG | |
| Choline, total | 23 MG | |
| Folate, DFE | 240.0 UG | |
| Folate, food | 16.0 UG | |
| Folate, total | 148.0 UG | |
| Folic acid | 132.0 UG | |
| Niacin | 12 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 1 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 1.4 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 258 MG | 20% |
| Iron, Fe | 10 MG | 58% |
| Potassium, K | 361 MG | 8% |
| Sodium, Na | 505 MG | 22% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 2.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 90 MG | |
| Manganese, Mn | 2 MG | |
| Phosphorus, P | 305 MG | |
| Retinol | 692.0 UG | |
| Selenium, Se | 16.8 UG | |
| Vitamin A, IU | 2310 IU | |
| Vitamin A, RAE | 692.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 2 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.78 G | 4% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 1.4 G | |
| Fatty acids, total polyunsaturated | 1.6 G | |
| Fatty acids, total trans-monoenoic | 0.00 G | |
| Fatty acids, total trans-polyenoic | 0.00 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.01 G | |
| MUFA 16:1 c | 0.01 G | |
| MUFA 17:1 | 0.00 G | |
| MUFA 18:1 | 1.4 G | |
| MUFA 18:1 c | 1.4 G | |
| MUFA 20:1 | 0.03 G | |
| MUFA 22:1 | 0.00 G | |
| MUFA 22:1 c | 0.00 G | |
| MUFA 24:1 c | 0.01 G | |
| PUFA 18:2 | 1.5 G | |
| PUFA 18:2 CLAs | 0.00 G | |
| PUFA 18:2 n-6 c,c | 1.5 G | |
| PUFA 18:3 | 0.05 G | |
| PUFA 18:3 n-6 c,c,c | 0.00 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.00 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.01 G | |
| SFA 15:0 | 0.00 G | |
| SFA 16:0 | 0.68 G | |
| SFA 17:0 | 0.00 G | |
| SFA 18:0 | 0.07 G | |
| SFA 20:0 | 0.01 G | |
| SFA 22:0 | 0.00 G | |
| SFA 24:0 | 0.00 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G | |
| TFA 16:1 t | 0.00 G | |
| TFA 18:1 t | 0.00 G | |
| TFA 18:2 t not further defined | 0.00 G | |
| TFA 22:1 t | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 57.0 UG | |
| MUFA 15:1 | 0.00 G | |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 G | |
| PUFA 18:3i | 0.00 G | |
| PUFA 20:3 n-3 | 0.00 G | |
| PUFA 20:3 n-6 | 0.00 G | |
| PUFA 22:4 | 0.00 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 1 MG | |
| Tocopherol, gamma | 0 MG | |
| Tocotrienol, alpha | 1 MG | |
| Tocotrienol, beta | 1 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Cereals, oats, instant, fortified, maple and brown sugar, dry delivers 9.3g of protein per 100g, more than 49% of USDA whole foods. See the protein ranking
- It carries 386 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
- Its standout micronutrient is iron, fe, at 58% of the Daily Value per 100g.
- Based on its per-100g profile, it fits good fiber source patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry
Similar Protein Content
Other foods in Breakfast Cereals closest to 9.3g protein per 100g, useful for protein-matched substitutions.
Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry
Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
Frequently Asked Questions
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How much sodium is in Cereals, oats, instant, fortified, maple and brown sugar, dry? ▼
Is Cereals, oats, instant, fortified, maple and brown sugar, dry high in fiber? ▼
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Is Cereals, oats, instant, fortified, maple and brown sugar, dry good for a diet? ▼
What vitamins and minerals are in Cereals, oats, instant, fortified, maple and brown sugar, dry? ▼
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More in This Category
Other foods in Breakfast Cereals
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 173920) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.