Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
FDC 173905cup (234 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · +0 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, unenriched, cooked with water (includes boiling and microwaving), without salt is a strongly nutrient-dense choice at 61 of 100. Within breakfast cereals it ranks 16 of 30. It carries no standout micronutrients at the levels we track. Most of its 71 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 | 71 kcal | 4% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.27 g | |
| Protein | 2.5 g | 5% |
| Potassium | 70 mg | 1% |
| Calcium | 9 mg | 1% |
| Iron | 0.9 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.73 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.4 mg | 0% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.63 g | |
| Protein | 5.9 g | 12% |
| Potassium | 164 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173905Original 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, oats, instant, fortified, with cinnamon and spice, dryDensity 61 vs 61Cereals, oats, regular and quick, not fortified, dryDensity 62 vs 61Cereals ready-to-eat, frosted oat cereal with marshmallowsDensity 62 vs 61