USDA Standard Reference · Breakfast Cereals

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

According to USDA FoodData Central (FDC ID 173926, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

361
Caloriesmoderate density
16.5g
Proteinhigh · 33% DV
64.2g
Carbshigh · 23% DV
6.3g
Fatmoderate · 8% DV
361 calories per 100g

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 361 calories per 100g according to USDA FoodData Central. It has 16.5g of protein, 6.3g of fat, and 64.2g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.

  • More protein than 64% of USDA whole foods

The verdict

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon is fiber-rich, with 13.0g of dietary fiber per 100g.

16.5g
protein per 100g
Top 36%
protein vs USDA whole foods
361
calories per 100g
13.0g
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.

More in Breakfast Cereals FDA labeling rules →

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 361 calories per 100g, according to the USDA FoodData Central database. It provides 16.5g of protein, 6.3g of fat, and 64.2g of carbohydrates per 100g. Dietary fiber: 13.0g. 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.

💪 High Protein 🌾 Good Fiber Source High Sodium

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, QUAKER, Instant Oatmeal, weight control, cinnamon is catalogued there as FDC ID 173926, 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, QUAKER, Instant Oatmeal, weight control, cinnamon reads as high protein, good fiber source, high sodium 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, QUAKER, Instant Oatmeal, weight control, cinnamon is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.

At 46% 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 (49% DV).

Note: at 618mg per 100g (27% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.

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.

Nutrition Facts Serving size 100g Amount per serving Calories 361 % Daily Value* Total Fat 6g 8% Saturated Fat 1g 6% Trans Fat 0g Cholesterol 1mg 0% Sodium 618mg 27% Total Carbohydrate 64g 23% Dietary Fiber 13g 46% Total Sugars 1g Includes 0g Added Sugars 0% Protein 17g Vitamin D 0mcg 0% Calcium 245mg 19% Iron 9mg 49% Potassium 334mg 7% * 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.

Values per 100g

Macro Breakdown

361
Calories per 100g

361 kcal = 18% of FDA 2,000 kcal Daily Value

0%100%18of 2,000 kcal
361 kcal = 18% of FDA 2,000 kcal Daily Value
P: 16.5gF: 6.3gC: 64.2g
16.5g
Protein
33% DV
6.3g
Total Fat
8% DV
64.2g
Carbs
23% DV
13.0g
Fiber
46% DV
1.3g
Sugar
no FDA DV
618mg
Sodium
27% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

How Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon compares to Breakfast Cereals

Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.

96% Higher in protein than 96% of breakfast cereals on record, a standout in its group.

Calories 10% above average
This food361 kcal
Category avg328 kcal
Protein 101% above average
This food16.5g
Category avg8.2g
Carbs 5% below average
This food64.2g
Category avg67.8g
Fat 55% above average
This food6.3g
Category avg4.0g

Category averages computed live across the USDA Breakfast Cereals group. Compare against a specific food →

Where Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon ranks on protein

Its 16.5g 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, QUAKER, Instant Oatmeal, weight control, cinnamon vs every USDA reference food

USDA reference (whole) foods with a protein value

17 Top 36% higher than 64% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). Below this entry. 10–15: 863 USDA reference foods (11%). Below this entry. 15–20: 783 USDA reference foods (10%). This entry sits in this band. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

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, QUAKER, Instant Oatmeal, weight control, cinnamon 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, QUAKER, Instant Oatmeal, weight control, cinnamon: 96th protein percentile, 34th calorie percentile among Breakfast Cereals foods

025.250.475.6100.8025.751.577.2102.9Protein percentileCalorie percentileCereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19Cereals ready-to-eat, FAMILIA: Protein percentile 64, Calorie percentile 73Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: Protein percentile 38, Calorie percentile 96Cereals ready-to-eat, POST, GOLDEN CRISP: Protein percentile 29, Calorie percentile 64Cereals, CREAM OF WHEAT, instant, dry: Protein percentile 73, Calorie percentile 40Cereals, whole wheat hot natural cereal, cooked with water, without salt: Protein percentile 9, Calorie percentile 9Cereals, WHEATENA, cooked with water, with salt: Protein percentile 11, Calorie percentile 7Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: Protein percentile 48, Calorie percentile 76Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: Protein percentile 11, Calorie percentile 0Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: Protein percentile 83, Calorie percentile 51Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry: Protein percentile 76, Calorie percentile 29Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes: Protein percentile 70, Calorie percentile 76Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: Protein percentile 4, Calorie percentile 6Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries: Protein percentile 36, Calorie percentile 87Cereals ready-to-eat, QUAKER, KING VITAMAN: Protein percentile 34, Calorie percentile 65Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry: Protein percentile 58, Calorie percentile 37Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: Protein percentile 13, Calorie percentile 15Cereals, CREAM OF RICE, cooked with water, with salt: Protein percentile 0, Calorie percentile 3Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar: Protein percentile 95, Calorie percentile 34Cereals ready-to-eat, QUAKER, Oatmeal Squares: Protein percentile 82, Calorie percentile 59Cereals, QUAKER, hominy grits, white, regular, dry: Protein percentile 53, Calorie percentile 34Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: Protein percentile 57, Calorie percentile 43Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: Protein percentile 15, Calorie percentile 98Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: Protein percentile 84, Calorie percentile 29Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon: Protein percentile 96, Calorie percentile 34High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon: 96th protein percentile, 34th 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, maple and brown sugar: Protein percentile 95, 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, QUAKER, Instant Oatmeal, weight control, cinnamon: Protein percentile 96, Calorie percentile 34
Read the chart

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon ranks at the 96th percentile for protein and the 34th percentile for calories among Breakfast Cereals foods (n=195). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.

  • 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 64.2 G
23%
Energy 361 KCAL
Fiber, total dietary 13.0 G
46%
Protein 16.5 G
33%
Total Sugars 1.3 G
Total lipid (fat) 6.3 G
8%
Ash 3.9 G
Energy 1510.0 kJ
Water 9.1 G

Vitamins

Nutrient Amount % DV
Folate, total 205.0 UG
Niacin 11 MG
Riboflavin 1 MG
Thiamin 1 MG
Vitamin B-12 0.0 UG
Vitamin B-6 1 MG
Vitamin C, total ascorbic acid 0 MG

Minerals

Nutrient Amount % DV
Calcium, Ca 245 MG
19%
Iron, Fe 9 MG
49%
Potassium, K 334 MG
7%
Sodium, Na 618 MG
27%
Magnesium, Mg 119 MG
Phosphorus, P 402 MG
Vitamin A, IU 2558 IU
Vitamin E (alpha-tocopherol) 1 MG
Zinc, Zn 3 MG

Lipids

Nutrient Amount % DV
Cholesterol 1 MG
0%
Fatty acids, total saturated 1.2 G
6%
Fatty acids, total trans 0.00 G
Fatty acids, total monounsaturated 2.2 G
Fatty acids, total polyunsaturated 1.8 G

Key takeaways

  • Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon delivers 16.5g of protein per 100g, more than 64% of USDA whole foods. See the protein ranking
  • It carries 361 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
  • Its standout micronutrient is iron, fe, at 49% of the Daily Value per 100g.
  • Based on its per-100g profile, it fits high protein, good fiber source, high sodium patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Whole Food
361 cal
P: 11.2gF: 1.8gC: 80.5g

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

Whole Food
361 cal
P: 16.4gF: 6.2gC: 64.3g

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Whole Food
361 cal
P: 16.5gF: 6.2gC: 64.4g

Cereals, QUAKER, hominy grits, white, regular, dry

Whole Food
361 cal
P: 8.8gF: 1.6gC: 79.2g

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Whole Food
360 cal
P: 11.6gF: 1.4gC: 73.2g

Cereals, oats, instant, fortified, plain, dry

Whole Food
362 cal
P: 11.9gF: 6.9gC: 69.5g

→ Compare Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon side-by-side with Cereals ready-to-eat and Cereals

Similar Protein Content

Other foods in Breakfast Cereals closest to 16.5g protein per 100g, useful for protein-matched substitutions.

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Whole Food
366 cal
P: 16.3gF: 2.1gC: 76.4g

Cereals, QUAKER, Instant Oatmeal Organic, Regular

Whole Food
367 cal
P: 16.0gF: 6.3gC: 67.0g

Cereals ready-to-eat, UNCLE SAM CEREAL

Whole Food
346 cal
P: 16.0gF: 11.6gC: 65.8g

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry

Whole Food
364 cal
P: 17.0gF: 8.0gC: 62.9g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Whole Food
200 cal
P: 17.6gF: 5.2gC: 59.5g

Cereals ready-to-eat, wheat, puffed, fortified

Whole Food
364 cal
P: 14.7gF: 1.2gC: 79.6g

Frequently Asked Questions

How many calories are in Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 361 calories per 100g. It has 16.5g of protein, 6.3g of fat, and 64.2g of carbohydrates.
What are the macros in Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon? ▼
Per 100g, Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 16.5g protein (18% of calories), 6.3g fat, and 64.2g carbs. Fiber: 13.0g. Sugar: 1.3g.
How much sodium is in Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 618mg of sodium per 100g, which is 27% of the recommended daily limit (2,300mg).
Is Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon high in fiber? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 13.0g of dietary fiber per 100g, which is 46% of the daily recommended value (28g). This is considered a good source of fiber.
Is Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon keto-friendly? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 64.2g of carbs per 100g (71% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon good for a diet? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 361 calories per 100g. With 16.5g of protein, it can help with satiety. Fat content: 6.3g. Contains 13.0g fiber which aids digestion.
What vitamins and minerals are in Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon is notably rich in Iron, Fe (49% DV). Daily-value percentages are computed against the USDA per-100g standardization basis as published in FoodData Central.
How does Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon compare to other foods? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon provides 361 calories and 16.5g protein per 100g. That is 22 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the Breakfast Cereals category.
What food group does Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon belong to? ▼
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon is classified under "Breakfast Cereals" in the USDA FoodData Central database (FDC ID: 173926).

More in This Category

Other foods in Breakfast Cereals

Cereals ready-to-eat, ALPEN
352 cal 11.2g protein 3.3g fat 75.7g carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original
333 cal 7.4g protein 3.7g fat 84.0g carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn
405 cal 3.3g protein 3.5g fat 87.2g carbs
Cereals ready-to-eat, FAMILIA
388 cal 9.5g protein 6.3g fat 73.8g carbs
Cereals ready-to-eat, frosted oat cereal with marshmallows
400 cal 7.1g protein 3.3g fat 84.7g carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
372 cal 12.4g protein 6.6g fat 73.2g carbs

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 173926) — 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

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.