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 medianOnce prepared with water, this fortified instant oatmeal scores 60 of 100, a Good band placement 18th of 30 breakfast cereals, just below the category median of 61. Diluting the dry mix with water still leaves 12% of the daily value for both iron and vitamin A per 100 grams, carried over from the fortification.
Prepared as directed, a full cup weighs in at 240 grams but only 96 calories per 100 grams once diluted, making it a light, quick breakfast bowl. No sodium or sugar limits were flagged at this stage, though plain oats cooked with water score slightly higher on this list if fortification and added flavoring are not a priority.
See how this score is calculated, build a plate around cereals, oats, or compare it with another food.
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 60Original analysis by NutriVerdict
In the kitchen and how to use it
This is the same fortified cinnamon-spice instant oatmeal packet after it's been mixed with hot water into a ready-to-eat bowl, soft and pourable rather than thick, with the cinnamon and spice flavor already built in from the dry mix. It's eaten straight from the bowl, sometimes with a splash of milk, fresh fruit, or a few extra nuts stirred in for texture, and it's ready within a couple of minutes without any measuring or additional seasoning needed beyond what's already in the packet.
Because water dilutes the dry mix considerably, the prepared cereal is far less calorie-dense than the packet on its own, at 96 calories per 100g, or about 230 calories for a full cup (240g), compared with 369 calories per 100g in the dry form. It still carries some of the fortified nutrients from the dry packet, around 12% of the Daily Value for both iron and vitamin A per 100g once diluted, along with 2g of fiber and 2.37g of protein. Sodium comes in at 111mg per 100g and sugar at 6.31g in the prepared bowl, both diluted down from the dry packet's concentration, making this the lighter way to eat it compared with the dense dry mix eaten straight.
Frequently asked questions about cereals, oats
How many calories are in prepared instant cinnamon oatmeal?
Once mixed with water, it has 96 calories per 100g, or about 230 calories in a full cup (240g).
Is this prepared oatmeal a good source of iron?
It still carries some of the fortified iron from the dry mix, about 12% of the Daily Value per 100g once diluted with water.
How is instant oatmeal prepared?
The dry packet is stirred into hot water, or microwaved with water, until it thickens into a soft porridge ready to eat within a couple of minutes.