Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water
FDC 173906cup (240 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 60 · -1 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, prepared with water is a strongly nutrient-dense choice at 60 of 100. Within breakfast cereals it ranks 18 of 30. Per 100 grams it is a good source of iron (12% DV), a good source of vitamin a (12% DV). Most of its 96 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 | 96 kcal | 5% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 111 mg | 5% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 2 g | 7% |
| Sugars | 6.3 g | |
| Protein | 2.4 g | 5% |
| Potassium | 71 mg | 2% |
| Calcium | 61 mg | 5% |
| Iron | 2.1 mg | 12% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 110 µg | 12% |
| Vitamin E | 0.12 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | 12% |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.46 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 266 mg | 12% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | 4.8 g | 17% |
| Sugars | 15 g | |
| Protein | 5.7 g | 11% |
| Potassium | 170 mg | 4% |
| Calcium | 146 mg | 11% |
| Iron | 5.1 mg | 28% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 264 µg | 29% |
| Vitamin E | 0.29 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173906Original 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 ready-to-eat, granola, homemadeDensity 60 vs 60Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without saltDensity 61 vs 60Cereals, oats, instant, fortified, with cinnamon and spice, dryDensity 61 vs 60