Cereals, oats, instant, fortified, with cinnamon and spice, dry
FDC 171664packet (45 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · +0 vs Breakfast cereals medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, oats, instant, fortified, with cinnamon and spice, dry is a strongly nutrient-dense choice at 61 of 100. Within breakfast cereals it ranks 15 of 30. Per 100 grams it is an excellent source of vitamin a (49% DV), an excellent source of iron (47% DV), an excellent source of dietary fiber (29% DV). Most of its 369 calories per 100 grams come from carbohydrate. Worth noting: it is high in sodium (434 mg per 100 g) and high in sugars (25.3 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | 18% |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.77 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 434 mg | 19% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 8 g | 29% |
| Sugars | 25 g | |
| Protein | 9.5 g | 19% |
| Potassium | 284 mg | 6% |
| Calcium | 234 mg | 18% |
| Iron | 8.5 mg | 47% |
| Magnesium | 92 mg | 22% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 440 µg | 49% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 195 mg | 8% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 11 g | |
| Protein | 4.3 g | 9% |
| Potassium | 128 mg | 3% |
| Calcium | 105 mg | 8% |
| Iron | 3.8 mg | 21% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 198 µg | 22% |
| Vitamin E | 0.23 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 171664Original 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, regular and quick, not fortified, dryDensity 62 vs 61Cereals ready-to-eat, frosted oat cereal with marshmallowsDensity 62 vs 61Cereals, whole wheat hot natural cereal, cooked with water, without saltDensity 63 vs 61