Cereals, oats, regular and quick, not fortified, dry
FDC 173904cup (81 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · +1 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, not fortified, dry is a strongly nutrient-dense choice at 62 of 100. Within breakfast cereals it ranks 14 of 30. Per 100 grams it is an excellent source of dietary fiber (36% DV), an excellent source of magnesium (33% DV), an excellent source of protein (26% DV). Most of its 379 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 | 379 kcal | 19% |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 10 g | 36% |
| Sugars | 0.99 g | |
| Protein | 13 g | 26% |
| Potassium | 362 mg | 8% |
| Calcium | 52 mg | 4% |
| Iron | 4.3 mg | 24% |
| Magnesium | 138 mg | 33% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 307 kcal | 15% |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.9 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.9 mg | 0% |
| Carbohydrate | 55 g | 20% |
| Dietary fiber | 8.2 g | 29% |
| Sugars | 0.8 g | |
| Protein | 11 g | 21% |
| Potassium | 293 mg | 6% |
| Calcium | 42 mg | 3% |
| Iron | 3.4 mg | 19% |
| Magnesium | 112 mg | 27% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173904Original 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, frosted oat cereal with marshmallowsDensity 62 vs 62Cereals, whole wheat hot natural cereal, cooked with water, without saltDensity 63 vs 62Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsDensity 64 vs 62