USDA reference food · Breakfast Cereals
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
1 cup, cooked of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved), 234 g, has 160 calories, 6g of protein, 3g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 171662). It is one of 12 USDA descriptions of oats.
FoodData Central 171662, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.4g
- more than 26% of 8,218 USDA reference foods
- Calories per 100 g
- 68
- more than 20% of reference foods
- Fiber per 100 g
- 1.7g
- more than 66% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 171662); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese1.3 mg in 1 cup, cooked (234 g), 57% of the Daily Value
- Thiamin0.6 mg in 1 cup, cooked (234 g), 51% of the Daily Value
- Niacin7.1 mg in 1 cup, cooked (234 g), 44% of the Daily Value
- Folate166 µg DFE in 1 cup, cooked (234 g), 42% of the Daily Value
- Vitamin B60.7 mg in 1 cup, cooked (234 g), 40% of the Daily Value
- Riboflavin0.5 mg in 1 cup, cooked (234 g), 39% of the Daily Value
- Vitamin A304 µg RAE in 1 cup, cooked (234 g), 34% of the Daily Value
- Selenium12 µg in 1 cup, cooked (234 g), 21% of the Daily Value
- Copper0.2 mg in 1 cup, cooked (234 g), 17% of the Daily Value
- Magnesium61 mg in 1 cup, cooked (234 g), 14% of the Daily Value
- Phosphorus180 mg in 1 cup, cooked (234 g), 14% of the Daily Value
- Zinc1.5 mg in 1 cup, cooked (234 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 171662), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 68% carbohydrate, 18% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 68.0 | 20% |
| Protein | 2.37 g | 26% |
| Total fat | 1.36 g | 31% |
| Carbohydrate | 11.7 g | 58% |
| Fiber | 1.70 g | 66% |
| Total sugars | 0.46 g | 41% |
| Sodium | 49.0 mg | 33% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (108)
The portion is 1 cup, cooked (234 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.55 g | 2.37 g | 11% |
| Total lipid (fat) | 3.18 g | 1.36 g | 4% |
| Carbohydrate, by difference | 27.3 g | 11.7 g | 10% |
| Ash | 1.31 g | 0.56 g | |
| Energy | 159 kcal | 68.0 kcal | |
| Starch | 24.3 g | 10.4 g | |
| Sucrose | 0.68 g | 0.29 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 197 g | 84.0 g | |
| Total Sugars | 1.08 g | 0.46 g | |
| Galactose | 0.37 g | 0.16 g | |
| Fiber, total dietary | 3.98 g | 1.70 g | 14% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.0070 g | 0.0030 g | |
| Fatty acids, total saturated | 0.53 g | 0.23 g | 3% |
| Fatty acids, total monounsaturated | 0.91 g | 0.39 g | |
| Fatty acids, total polyunsaturated | 1.0 g | 0.43 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 187 mg | 80.0 mg | 14% |
| Iron, Fe | 13.9 mg | 5.96 mg | 77% |
| Magnesium, Mg | 60.8 mg | 26.0 mg | 14% |
| Phosphorus, P | 180 mg | 77.0 mg | 14% |
| Potassium, K | 143 mg | 61.0 mg | 3% |
| Sodium, Na | 115 mg | 49.0 mg | 5% |
| Zinc, Zn | 1.45 mg | 0.62 mg | 13% |
| Copper, Cu | 0.15 mg | 0.066 mg | 17% |
| Manganese, Mn | 1.31 mg | 0.56 mg | 57% |
| Selenium, Se | 11.7 µg | 5.00 µg | 21% |
Vitamins (32)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 304 µg | 130 µg | |
| Vitamin A, RAE | 304 µg | 130 µg | 34% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.16 mg | 0.070 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0.023 mg | 0.010 mg | |
| Tocopherol, gamma | 0.070 mg | 0.030 mg | |
| Tocopherol, delta | 0.023 mg | 0.010 mg | |
| Tocotrienol, alpha | 0.42 mg | 0.18 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.61 mg | 0.26 mg | 51% |
| Riboflavin | 0.50 mg | 0.21 mg | 39% |
| Niacin | 7.08 mg | 3.02 mg | 44% |
| Pantothenic acid | 0.74 mg | 0.32 mg | |
| Vitamin B-6 | 0.68 mg | 0.29 mg | 40% |
| Folate, total | 103 µg | 44.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.0 mg | 4.70 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.94 µg | 0.40 µg | 1% |
| Folic acid | 91.3 µg | 39.0 µg | |
| Folate, food | 11.7 µg | 5.00 µg | |
| Folate, DFE | 166 µg | 71.0 µg | 42% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.094 g | 0.040 g | |
| Threonine | 0.19 g | 0.083 g | |
| Isoleucine | 0.25 g | 0.10 g | |
| Leucine | 0.47 g | 0.20 g | |
| Lysine | 0.32 g | 0.14 g | |
| Methionine | 0.094 g | 0.040 g | |
| Cystine | 0.20 g | 0.086 g | |
| Phenylalanine | 0.30 g | 0.13 g | |
| Tyrosine | 0.20 g | 0.085 g | |
| Valine | 0.35 g | 0.15 g | |
| Arginine | 0.41 g | 0.18 g | |
| Histidine | 0.13 g | 0.057 g | |
| Alanine | 0.28 g | 0.12 g | |
| Aspartic acid | 0.64 g | 0.27 g | |
| Glutamic acid | 1.35 g | 0.58 g | |
| Glycine | 0.33 g | 0.14 g | |
| Proline | 0.24 g | 0.10 g | |
| Serine | 0.32 g | 0.14 g |
Fatty acids (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0047 g | 0.0020 g | |
| SFA 16:0 | 0.47 g | 0.20 g | |
| SFA 18:0 | 0.042 g | 0.018 g | |
| SFA 20:0 | 0.0047 g | 0.0020 g | |
| MUFA 18:1 | 0.89 g | 0.38 g | |
| PUFA 18:2 | 0.96 g | 0.41 g | |
| PUFA 18:3 | 0.028 g | 0.012 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0047 g | 0.0020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.019 g | 0.0080 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0023 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0.0023 g | 0.0010 g | |
| MUFA 17:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171662: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat oats
USDA lists 12 preparations of oats. The oats page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in breakfast cerealscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov