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 medianDry rolled oats score 62 of 100 on the density scale, a Good band ranking 14th of 30 in Breakfast cereals. Much of that comes from natural, unfortified nutrition: 36% DV of dietary fiber and 33% DV of magnesium, alongside meaningful protein and iron.
Oats are usually simmered in water or milk for porridge, or baked into granola and muffins, with a dry cup weighing about 81 grams before cooking. Because this variety is not fortified, it lacks the added vitamins and minerals blended into many instant and ready-to-eat oat cereals, so shoppers wanting those extras will need to check the label of a fortified alternative.
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 | 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 62Original analysis by NutriVerdict
In the kitchen and how to use it
Regular and quick oats are cooked into porridge with water or milk, stirred with sugar, fruit, or cinnamon, or eaten savory with an egg and scallions on top. Dry, they go into granola, oatmeal cookies, energy bars, and as a binder in meatloaf or veggie burgers. Their neutral, slightly chewy texture soaks up whatever sweet or savory flavors are added, and quick oats cook faster than the old-fashioned regular version while regular oats hold a heartier bite.
Since these are not fortified, the nutrient numbers come from the grain itself rather than added vitamins. Store dry oats in an airtight container in the pantry, where they keep for months, and buy in bulk to save money since oats are inexpensive relative to boxed cereals. A cup (81 g) of dry oats provides 10.1 g of fiber per 100 g, 36% of the Daily Value, along with 13.2 g of protein, making a bowl of oatmeal a filling breakfast base that also carries a meaningful dose of magnesium and iron.
Frequently asked questions about cereals, oats
How many calories are in oats (dry, not fortified)?
A 100 g serving of dry regular or quick oats has 379 calories; a 1-cup serving (81 g) contains proportionally less.
Is oats a good source of fiber?
Yes, oats provide 10.1 g of fiber per 100 g, which is 36% of the Daily Value, making them one of the higher-fiber breakfast cereals.
How do you prepare oats?
Regular or quick oats are typically simmered in water or milk to make porridge, or used dry in baking, granola, and as a binder in dishes like meatloaf.