Cereals, oats, instant, fortified, plain, dry

Not checked yet · database values 362 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
11.9 g in 100 g: 21% of the 56 g a day men need, 26% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Fibre
Keeps your gut moving.
A lot
Learn more
10 g in 100 g: 26% of the 38 g a day men need, 40% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Iron
Carries oxygen in your blood.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
24.7 mg in 100 g: 309% of the 8 mg a day men need, 137% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
Vitamin A
Your eyes need it to see in dim light.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
772 µg in 100 g: 86% of the 900 µg a day men need, 110% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
23.2 µg in 100 g: 42% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.45 mg in 100 g: 38% of the 1.2 mg a day men need, 41% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Calcium
Builds your bones and teeth.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
351 mg in 100 g: 35% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
128 mg in 100 g: 32% of the 400 mg a day men need, 41% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A lot
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.51 mg in 100 g: 23% of the 11 mg a day men need, 31% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals

7 more nutrients below “a lot”

Potassium
Your nerves, muscles and kidneys need it to work.
Some
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
366 mg in 100 g: 11% of the 3,400 mg a day men need, 14% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
32 µg in 100 g: 8% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.08 mg in 100 g: 6% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
27.7 mg in 100 g: 5% of the 550 mg a day men need, 7% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.05 mg in 100 g: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.51 mg in 100 g: 3% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
Vitamin K1
Your blood needs it to clot.
A little
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.9 µg in 100 g: 2% of the 120 µg a day men need, 2% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: vitamin C, niacin, vitamin B12, vitamin D, omega-3: ALA and omega-3: EPA + DHA.

Watch out

Not checked yet, and nothing is on file for foods like it either. That means unknown, not clean.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Breakfast cereal and oatmeal, cooked with waterChecked by us

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Cereals, oats, instant, fortified, plain, dry

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium · may be added · varies by brand, check your label	351 mg	96.96 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Carbohydrate	69.52 g	19.2 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Choline · may be added · varies by brand, check your label	27.7 mg	7.65 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Energy	362 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
Fat	6.9 g	1.91 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Fibre	10 g	2.76 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Folate · may be added · varies by brand, check your label	32 µg	8.84 µg	listed used	`US food database (USDA SR Legacy)` #171661	C
Iron · may be added · varies by brand, check your label	24.72 mg	6.83 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Magnesium · may be added · varies by brand, check your label	128 mg	35.36 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Phosphorus · may be added · varies by brand, check your label	423 mg	116.85 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Potassium · may be added · varies by brand, check your label	366 mg	101.1 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Protein	11.92 g	3.29 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Riboflavin (B2) · may be added · varies by brand, check your label	0.05 mg	0.01 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Selenium · may be added · varies by brand, check your label	23.2 µg	6.41 µg	listed used	`US food database (USDA SR Legacy)` #171661	C
Sodium	220 mg	60.77 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Sugars	1.5 g	0.41 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Thiamin (B1) · may be added · varies by brand, check your label	0.445 mg	0.12 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Vitamin A · may be added · varies by brand, check your label	772 µg	213.26 µg	listed used	`US food database (USDA SR Legacy)` #171661	C
Vitamin B6 · may be added · varies by brand, check your label	0.08 mg	0.02 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Vitamin E · may be added · varies by brand, check your label	0.51 mg	0.14 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Vitamin K1 · may be added · varies by brand, check your label	1.9 µg	0.52 µg	listed used	`US food database (USDA SR Legacy)` #171661	C
Water	8.92 g	2.46 g	listed used	`US food database (USDA SR Legacy)` #171661	C
Zinc · may be added · varies by brand, check your label	2.51 mg	0.69 mg	listed used	`US food database (USDA SR Legacy)` #171661	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Copper · may be added · varies by brand, check your label	0.36 mg	0.1 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Manganese · may be added · varies by brand, check your label	3.385 mg	0.94 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Niacin (B3, preformed) · may be added · varies by brand, check your label	1.035 mg	0.29 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Pantothenic acid (B5) · may be added · varies by brand, check your label	1.2 mg	0.33 mg	listed used	`US food database (USDA SR Legacy)` #171661	C
Retinol · may be added · varies by brand, check your label	772 µg	213.26 µg	listed used	`US food database (USDA SR Legacy)` #171661	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Sources

USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.