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 medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt is middling for nutrient density at 57 of 100. Within breakfast cereals it ranks 20 of 30. It carries no standout micronutrients at the levels we track. Most of its 71 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 | 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 57