Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
FDC 171675cup (234 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -4 vs Breakfast cereals medianOats cooked with water and salt, plain and unenriched, score 57 of 100, a Fair rating that lands 20th of 30 breakfast cereals, just below the category median of 61. There is no single standout nutrient here since this is oats in their most basic form, with carbohydrate leading the macronutrient breakdown.
This is the classic stovetop or microwave bowl of porridge, eaten plain or dressed up with fruit and toppings, and it comes in light at 71 calories per 100 g. Because it carries no fortification, those chasing more vitamin A or iron per bowl might prefer the raisin-and-spice instant oatmeal, which ranks just ahead of it in the same lineup.
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 | 71 kcal | 4% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.27 g | |
| Protein | 2.5 g | 5% |
| Potassium | 70 mg | 1% |
| Calcium | 9 mg | 1% |
| Iron | 0.9 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.73 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 166 mg | 7% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.63 g | |
| Protein | 5.9 g | 12% |
| Potassium | 164 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171675Original 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, with raisins and spice, prepared with waterDensity 57 vs 57Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterDensity 60 vs 57Cereals ready-to-eat, granola, homemadeDensity 60 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
This is the plain, everyday bowl of oatmeal made by simmering rolled or quick oats in water on the stovetop or microwaving them, with a pinch of salt stirred in during cooking. Its neutral, mildly nutty flavor and thick, creamy texture make it a blank base for whatever gets added at the table, whether that's fruit, nuts, brown sugar, milk, or a savory topping like a fried egg.
Buy rolled or quick oats in bulk and store them in a sealed container in a cool, dry pantry, where they keep for months uncooked; leftovers hold in the fridge for a few days and reheat well with a splash of water or milk. Cooked this way it's genuinely mild across the board: 71 calories per 100 grams, only 0.27 grams of sugar, and 71 milligrams of sodium from the added cooking salt, all lower than most flavored instant packets. Because the numbers are so restrained, plain cooked oats work best as a foundation to build a more interesting breakfast on top of, rather than a dish that stands out on its own.
Frequently asked questions about cereals, oats
How many calories are in plain oatmeal cooked with water?
It's light at 71 calories per 100 grams.
Is plain cooked oatmeal low in sugar and sodium?
Yes, it has just 0.27 grams of sugar and 71 milligrams of sodium per 100 grams from the added cooking salt.
How is oatmeal typically prepared?
Rolled or quick oats are simmered in water on the stovetop or microwaved with a pinch of salt until thick and creamy.