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How Many Calories in Cereals, Oats, Instant, Fortified, Plain, Dry?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 103 kcal | 3.4g |
| 100g | 362 kcal | 11.9g |
A cereals, oats, instant, fortified, plain, dry contains 362 calories per 100g. A typical 1 packet (28g) provides about 101 calories. Cereals, Oats, Instant, Fortified, Plain, Dry is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cereals, Oats, Instant, Fortified, Plain, Dry Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 362 kcal | 101 kcal |
| Protein | 11.9g | 3.3g |
| Carbohydrates | 69.5g | 19.5g |
| of which Sugars | 1.5g | 0.4g |
| Fat | 6.9g | 1.9g |
| of which Saturates | 1.3g | 0.4g |
| Fibre | 10.0g | 2.8g |
| Sodium | 220.0mg | 62mg |
| Potassium | 366.0mg | 102mg |
| Calcium | 351.0mg | 98mg |
| Iron | 24.7mg | 6.9mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 772.0µg | 216µg |
| Selenium | 23.2µg | 6µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (24% DV) — an excellent source
- High in carbohydrates (25% DV) — an excellent source
- High in fibre (36% DV) — an excellent source
- High in calcium (27% DV) — an excellent source
- High in iron (137% DV) — an excellent source
- High in vitamin A (86% DV) — an excellent source
- High in selenium (42% DV) — an excellent source
- Calories: 18% DV
- Protein: 24% DV
- Carbohydrates: 25% DV
- Fibre: 36% DV
- Fat: 9% DV
- Saturated fat: 6% DV
- Sodium: 10% DV
- Potassium: 8% DV
- Calcium: 27% DV
- Iron: 137% DV
- Vitamin C: 0% DV
- Vitamin A: 86% DV
- Selenium: 42% DV
- Riboflavin (B2): 8% DV
Useful for tracking cereals, oats, instant, fortified, plain, dry
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Shop MORiSH →Have a cat or dog? Check whether cereals, oats, instant, fortified, plain, dry is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out cereals, oats, instant, fortified, plain, dry for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does cereals, oats, instant, fortified, plain, dry fit your diet?
Fibre intake
Cereals, Oats, Instant, Fortified, Plain, Dry provides 10.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in cereals, oats, instant, fortified, plain, dry per 100g?
Cereals, Oats, Instant, Fortified, Plain, Dry contains 362 calories per 100g, based on USDA reference data.
Is cereals, oats, instant, fortified, plain, dry high in calories?
A 1 packet of cereals, oats, instant, fortified, plain, dry (28g) has around 101 calories — roughly 5% of a 2,000-calorie daily intake.
Is cereals, oats, instant, fortified, plain, dry good for weight loss?
Cereals, Oats, Instant, Fortified, Plain, Dry is fairly calorie-dense at 362 calories per 100g, so portion size matters when losing weight. A 1 packet provides about 101 calories.
How much protein is in cereals, oats, instant, fortified, plain, dry?
Cereals, Oats, Instant, Fortified, Plain, Dry contains 11.9g of protein per 100g.
Is cereals, oats, instant, fortified, plain, dry a good source of fibre?
Yes — cereals, oats, instant, fortified, plain, dry provides 10.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does cereals, oats, instant, fortified, plain, dry compare to margarine-like, vegetable oil-butter spread, tub, with salt?
Cereals, Oats, Instant, Fortified, Plain, Dry has 362 calories per 100g, close to margarine-like, vegetable oil-butter spread, tub, with salt at 362 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of cereals, oats, instant, fortified, plain, dry for 20g of protein?
With 11.9g of protein per 100g, you'd need roughly 168g of cereals, oats, instant, fortified, plain, dry to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to cereals, oats, instant, fortified, plain, dry by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals, Oats, Instant, Fortified, Plain, Dry (this page) | 362 kcal | 11.9g | 69.5g | 6.9g |
| Margarine-like, Vegetable Oil-butter Spread, Tub, with Salt | 362 kcal | 1.0g | 1.0g | 40.0g |
| Cereals Ready-to-eat, Kellogg'S Special K Multigrain Oats and Honey | 362 kcal | 7.8g | 85.0g | 1.8g |
| Cereals Ready-to-eat, Kashi Golean Crisp Cinnamon Crumble | 362 kcal | 22.1g | 62.6g | 8.2g |
| Sweet Rolls, Cinnamon, Refrigerated Dough with Frosting, Baked | 362 kcal | 5.4g | 56.1g | 13.2g |
| Snacks, Pretzels, Hard, Whole-wheat Including Both Salted and Unsalted | 362 kcal | 11.1g | 81.3g | 2.6g |
| Puddings, Chocolate, Dry Mix, Regular | 362 kcal | 2.6g | 89.3g | 2.1g |
More kit for cereals, oats, instant, fortified, plain, dry tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.