Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
FDC 171662cup, cooked (234 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +28 vs Breakfast cereals medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) ranks among the most nutrient-dense foods we cover, scoring 89 of 100. Within breakfast cereals it ranks 4 of 30. Per 100 grams it is an excellent source of iron (33% DV), a good source of vitamin a (14% DV). Most of its 68 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | 3% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 49 mg | 2% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.46 g | |
| Protein | 2.4 g | 5% |
| Potassium | 61 mg | 1% |
| Calcium | 80 mg | 6% |
| Iron | 6 mg | 33% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 130 µg | 14% |
| Vitamin E | 0.07 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | 8% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 115 mg | 5% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 1.1 g | |
| Protein | 5.5 g | 11% |
| Potassium | 143 mg | 3% |
| Calcium | 187 mg | 14% |
| Iron | 14 mg | 77% |
| Magnesium | 61 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 304 µg | 34% |
| Vitamin E | 0.16 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171662Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, oats, instant, fortified, plain, dryDensity 89 vs 89Cereals ready-to-eat, wheat germ, toasted, plainDensity 89 vs 89Incaparina, dry mix (corn and soy flours), unpreparedDensity 93 vs 89