Oats, instant, fortified, plain, cooked
Nutrition facts per 100 g and per 1 cup, cooked · Breakfast Cereals
100 g of Oats, instant, fortified, plain, cooked provides 68 kcal, 2.37 g protein, 1.36 g fat and 11.7 g carbohydrate (1.7 g fiber). Per 100 g it is high in Iron (33% DV), Thiamin (B1) (22% DV).
Protein 14%Fat 18%Carbohydrate 68%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Iron: 5.96 mg per 100 g — 33% of the Daily Value. Other top sources →
- Thiamin (B1): 0.26 mg per 100 g — 22% of the Daily Value. Other top sources →
- Niacin (B3): 3.02 mg per 100 g — 19% of the Daily Value. Other top sources →
- Folate: 71 µg per 100 g — 18% of the Daily Value. Other top sources →
- Vitamin B6: 0.29 mg per 100 g — 17% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.21 mg per 100 g — 17% of the Daily Value. Other top sources →
- Vitamin A (RAE): 130 µg per 100 g — 14% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup, cooked (234 g) | % DV per 1 cup, cooked |
|---|---|---|---|
| Energy | 68 kcal | 159 kcal | |
| Protein | 2.37 g | 5.55 g | 11% |
| Total fat | 1.36 g | 3.18 g | 4% |
| Saturated fat | 0.23 g | 0.53 g | 3% |
| Monounsaturated fat | 0.39 g | 0.91 g | |
| Polyunsaturated fat | 0.43 g | 1 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 11.7 g | 27.3 g | 10% |
| Dietary fiber | 1.7 g | 3.98 g | 14% |
| Sugars (total) | 0.46 g | 1.08 g | |
| Water | 84 g | 196.6 g |
Vitamins
| Nutrient | per 100 g | per 1 cup, cooked (234 g) | % DV per 1 cup, cooked |
|---|---|---|---|
| Vitamin A (RAE) | 130 µg | 304.2 µg | 34% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0.16 mg | 1% |
| Vitamin K | 0.4 µg | 0.94 µg | 1% |
| Thiamin (B1) | 0.26 mg | 0.61 mg | 51% |
| Riboflavin (B2) | 0.21 mg | 0.5 mg | 39% |
| Niacin (B3) | 3.02 mg | 7.08 mg | 44% |
| Vitamin B6 | 0.29 mg | 0.68 mg | 40% |
| Folate | 71 µg | 166.1 µg | 42% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 4.7 mg | 11 mg | 2% |
Minerals
| Nutrient | per 100 g | per 1 cup, cooked (234 g) | % DV per 1 cup, cooked |
|---|---|---|---|
| Calcium | 80 mg | 187.2 mg | 14% |
| Iron | 5.96 mg | 13.9 mg | 77% |
| Magnesium | 26 mg | 60.8 mg | 14% |
| Phosphorus | 77 mg | 180.2 mg | 14% |
| Potassium | 61 mg | 142.7 mg | 3% |
| Sodium | 49 mg | 114.7 mg | 5% |
| Zinc | 0.62 mg | 1.45 mg | 13% |
| Copper | 0.07 mg | 0.15 mg | 17% |
| Selenium | 5 µg | 11.7 µg | 21% |
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 171662. Described in USDA as Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved); we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup, cooked" = 234 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
Related on Bioma
Pages that use this data.
- Breakfast cereal: one word for an eightfold difference — food page
- Which foods are highest in iron? — question
- How much iron do you need per day? — question
- How much more fiber is in oats than in white rice? — question
- What are the signs of iron deficiency? — question