USDA reference food · Breakfast Cereals
Cereals, QUAKER, Quick Oats with Iron, Dry
1/2 cup of cereals, quaker, quick oats with iron, dry (40 g) has 150 calories, 5g of protein, 2.5g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 174640).
FoodData Central 174640, 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
- 13.7g
- more than 61% of 8,218 USDA reference foods
- Calories per 100 g
- 371
- more than 83% of reference foods
- Fiber per 100 g
- 9.4g
- more than 95% 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 174640); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Magnesium108 mg in 1/2 cup (40 g), 26% of the Daily Value
- Thiamin0.2 mg in 1/2 cup (40 g), 18% of the Daily Value
- Phosphorus183 mg in 1/2 cup (40 g), 15% of the Daily Value
- Zinc1.3 mg in 1/2 cup (40 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 174640), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 70% carbohydrate, 16% 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 | 371 | 83% |
| Protein | 13.7 g | 61% |
| Total fat | 6.87 g | 58% |
| Carbohydrate | 68.2 g | 91% |
| Fiber | 9.40 g | 95% |
| Total sugars | 1.42 g | 51% |
| Sodium | 3.00 mg | 8% |
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 (28)
The portion is 1/2 cup (40 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.48 g | 13.7 g | 11% |
| Total lipid (fat) | 2.75 g | 6.87 g | 4% |
| Carbohydrate, by difference | 27.3 g | 68.2 g | 10% |
| Ash | 0.75 g | 1.87 g | |
| Energy | 148 kcal | 371 kcal | |
| Water | 3.75 g | 9.38 g | |
| Total Sugars | 0.57 g | 1.42 g | |
| Fiber, total dietary | 3.76 g | 9.40 g | 13% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.38 g | 0.96 g | 2% |
| Fatty acids, total monounsaturated | 0.79 g | 1.98 g | |
| Fatty acids, total polyunsaturated | 0.86 g | 2.14 g |
Minerals (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.8 mg | 47.0 mg | 1% |
| Iron, Fe | 19.8 mg | 49.5 mg | 110% |
| Magnesium, Mg | 108 mg | 270 mg | 26% |
| Phosphorus, P | 183 mg | 458 mg | 15% |
| Potassium, K | 143 mg | 358 mg | 3% |
| Sodium, Na | 1.20 mg | 3.00 mg | 0% |
| Zinc, Zn | 1.28 mg | 3.20 mg | 12% |
Vitamins (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.26 mg | 0.66 mg | 2% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.22 mg | 0.54 mg | 18% |
| Riboflavin | 0.049 mg | 0.12 mg | 4% |
| Niacin | 0.33 mg | 0.82 mg | 2% |
| Vitamin B-6 | 0.040 mg | 0.10 mg | 2% |
| Folate, total | 19.6 µg | 49.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
Source: USDA FoodData Central, FDC 174640: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Every common food in breakfast cerealscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 95% of reference foods
- 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