United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  08123, Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
heading Nutrient Unit
Value per 100 g

cup, cooked 234 g

cup, dry, yields 501 g

oz, dry, yields 177 g

packet, dry, yields 177 g
Proximates Water g 84.03 196.63 420.99 148.73 148.73
Proximates Energy kcal 68 159 341 120 120
Proximates Protein g 2.37 5.55 11.87 4.19 4.19
Proximates Total lipid (fat) g 1.36 3.18 6.81 2.41 2.41
Proximates Carbohydrate, by difference g 11.67 27.31 58.47 20.66 20.66
Proximates Fiber, total dietary g 1.7 4.0 8.5 3.0 3.0
Proximates Sugars, total g 0.46 1.08 2.30 0.81 0.81
Minerals Calcium, Ca mg 80 187 401 142 142
Minerals Iron, Fe mg 5.96 13.95 29.86 10.55 10.55
Minerals Magnesium, Mg mg 26 61 130 46 46
Minerals Phosphorus, P mg 77 180 386 136 136
Minerals Potassium, K mg 61 143 306 108 108
Minerals Sodium, Na mg 49 115 245 87 87
Minerals Zinc, Zn mg 0.62 1.45 3.11 1.10 1.10
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 0.0 0.0
Vitamins Thiamin mg 0.260 0.608 1.303 0.460 0.460
Vitamins Riboflavin mg 0.215 0.503 1.077 0.381 0.381
Vitamins Niacin mg 3.025 7.079 15.155 5.354 5.354
Vitamins Vitamin B-6 mg 0.290 0.679 1.453 0.513 0.513
Vitamins Folate, DFE µg 71 166 356 126 126
Vitamins Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 130 304 651 230 230
Vitamins Vitamin A, IU IU 433 1013 2169 766 766
Vitamins Vitamin E (alpha-tocopherol) mg 0.07 0.16 0.35 0.12 0.12
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0 0 0
Vitamins Vitamin K (phylloquinone) µg 0.4 0.9 2.0 0.7 0.7
Lipids Fatty acids, total saturated g 0.226 0.529 1.132 0.400 0.400
Lipids Fatty acids, total monounsaturated g 0.391 0.915 1.959 0.692 0.692
Lipids Fatty acids, total polyunsaturated g 0.426 0.997 2.134 0.754 0.754
Lipids Fatty acids, total trans g 0.003 0.007 0.015 0.005 0.005
Lipids Cholesterol mg 0 0 0 0 0
Other Caffeine mg 0 0 0 0 0