Cereals, oats, instant, fortified, plain, dry
FDC 171661packet (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +28 vs Breakfast cereals medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, oats, instant, fortified, plain, dry ranks among the most nutrient-dense foods we cover, scoring 89 of 100. Within breakfast cereals it ranks 3 of 30. Per 100 grams it is an excellent source of iron (137% DV), an excellent source of vitamin a (86% DV), an excellent source of dietary fiber (36% DV). Most of its 362 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 | 362 kcal | 18% |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 220 mg | 10% |
| Carbohydrate | 70 g | 25% |
| Dietary fiber | 10 g | 36% |
| Sugars | 1.5 g | |
| Protein | 12 g | 24% |
| Potassium | 366 mg | 8% |
| Calcium | 351 mg | 27% |
| Iron | 25 mg | 137% |
| Magnesium | 128 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 772 µg | 86% |
| Vitamin E | 0.51 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | 5% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 62 mg | 3% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 0.42 g | |
| Protein | 3.3 g | 7% |
| Potassium | 102 mg | 2% |
| Calcium | 98 mg | 8% |
| Iron | 6.9 mg | 38% |
| Magnesium | 36 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 216 µg | 24% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171661Original 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, wheat germ, toasted, plainDensity 89 vs 89Incaparina, dry mix (corn and soy flours), unpreparedDensity 93 vs 89