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Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
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Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)

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Nutrition Facts
Serving Size
1 cup, cooked (234g)
Calories159
% Daily Value *
Total Fat 3.2g4%
Saturated Fat 0.53g3%
Trans Fat 0.01g
Cholesterol 0mg0%
Sodium 114.7mg5%
Total Carbohydrate 27.3g10%
Dietary Fiber 4g14%
Total Sugars 1.1g2%
Includes --g Added Sugars--%
Protein 5.5g11%
Vitamin C 0mg0%
Vitamin D 0mcg0%
Iron 13.9mg77%
Calcium 187.2mg14%
Potassium 142.7mg3%
Phosphorus 180.2mg14%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 2.34
  • Inflammation Score -153
  • Amino Acid Score 10%
  • Potassium/Sodium 1.24
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 159 calories in Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) coming from 13% protein, 69% carbs, 18% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved). This food consists of 84.5% water, 2.4% protein, 11.7% carbs, 1.4% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight234g
Calories (kcal) 159 8%
Fat 3.2g 4%
Protein 5.5g 11%
Carbohydrate 27.3g 10%
Sugars 1.1g 2%
Fiber 4g 14%
Cholesterol 0mg 0%
Saturated Fats 0.53g 3%
Net-Carbs 23.3g
Trans Fatty Acids 0.01g
Minerals
-- = missing data %DV
Weight234g
Calcium 187.2mg 14%
Iron, Fe 13.9mg 77%
Potassium, K 142.7mg 3%
Magnesium 60.8mg 14%
Phosphorus, P 180.2mg 14%
Sodium 114.7mg 5%
Zinc, Zn 1.5mg 13%
Copper, Cu 0.15mg 17%
Manganese 1.3mg 57%
Selenium, Se 11.7mcg 21%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight234g
Vitamin A, RAE 304.2mcg 34%
Vitamin C 0mg 0%
Thiamin (B1) 0.61mg 51%
Riboflavin (B2) 0.5mg 39%
Niacin (B3) 7.1mg 44%
Vitamin B5 (PA) 0.74mg 15%
Vitamin B6 0.68mg 40%
Biotin --mcg
Folate (B9) 103mcg 26%
Folic acid 91.3mcg 23%
Food Folate 11.7mcg 3%
Folate DFE 166.1mcg 42%
Choline 11mg 2%
Vitamin B12 0mcg 0%
Retinol 304.2mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 1013.2IU
Lycopene 0mcg
Lut + Zeaxanthin 0mcg
Vitamin E 0.16mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0.94mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight234g
Water 196.6g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 2.34
Carbs & Sugars
-- = missing data %DV
Weight234g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.68g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0.37g
Starch 24.3g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight234g
Total Monounsaturated 0.915g
Total Polyunsaturated 0.997g
Omega 3s 0.028g 2%
Omega 6s 0.962g 6%
Omega 3 to Omega 6 Ratio 0.03
Omega 6 to Omega 3 Ratio 34.25
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.005g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 0.473g
Margaric Acid (17:0) 0.002g
Stearic Acid (18:0) 0.042g
Arachidic Acid (20:0) 0.005g
Behenic Acid (22:0) 0g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.005g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 0.887g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.019g
Docosenoic Acid (22:1) 0.002g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.962g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.028g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight234g
Essential Amino Acids
Histidine 133mg 19%
Isoleucine 246mg 18%
Leucine 468mg 17%
Lysine 316mg 15%
Methionine 94mg 13%
Phenylalanine 304mg 35%
Threonine 194mg 18%
Tryptophan 94mg 33%
Valine 353mg 19%
Conditionally Essential Amino Acids
Arginine 414mg
Cystine 201mg 70%
Glycine 328mg
Proline 236mg
Tyrosine 199mg 23%
Non-Essential Amino Acids
Alanine 281mg
Aspartic acid 636mg
Betaine --mg
Glutamic acid 1353mg
Hydroxyproline --mg
Serine 321mg
Data Source
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.