Breakfast cereals
Cereal, hot, oats (oatmeal), instant: dinosaur eggs, dry, Quaker
Per 100 g of the edible portion · CNF 2026
400kcal per 100 g
7.9 gProtein
7 gFat
76.4 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 400 kcal1,673 kJ | — |
| Protein | 7.9 g | — |
| Fat | 7 g | 9% |
| of which saturated | 2.3 g | 11% |
| Monounsaturated fat | 2.5 g | — |
| Polyunsaturated fat | 1.6 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 76.4 g | — |
| of which sugars | 33.4 g | 33% |
| Fibre | 6.2 g | 22% |
| Sodium | 508 mg | 22% |
| Water | 5.8 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 234 mg | 7% |
| Calcium | 184 mg | 14% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 271 mg | 22% |
| Iron | 14 mg | 75% |
| Zinc | 1.8 mg | 17% |
| Copper | 0.23 mg | 26% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 2 mg | 170% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 4.7 mg | 29% |
| Vitamin B6 | 0.61 mg | 36% |
| Folate | 103 µg | 26% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0.01 mg | 0% |
In its food group
Position among 212 foods in “Breakfast cereals”
Energy400 kcal · median 382 kcal
Protein7.9 g · median 8.8 g
Fibre6.2 g · median 7.6 g
Sugars33.4 g · median 18.2 g
Saturated fat2.3 g · median 0.67 g
Salt1.3 g · median 0.82 g
37% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Thiamin (B1)2 mg · 170%
- Iron14 mg · 75%
- Vitamin B60.61 mg · 36%
- Niacin (B3)4.7 mg · 29%
- Folate103 µg · 26%
Other foods in the group
More from “Breakfast cereals”
- Cereal, ready to eat, Granola: Raspberry almond, light, Rogers400 kcal
- Cereal, ready to eat, Kashi: puffed, Kashi400 kcal
- Cereal, ready to eat, Whole O's, Nature's Path400 kcal
- Cereal, ready to eat, Crispix, Kellogg's399 kcal
- Cereal, ready to eat, Heritage O's, Nature's Path399 kcal
- Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker401 kcal
- Cereal, ready to eat, corn flakes, Barbara's Bakery401 kcal
- Cereal, hot, oats (oatmeal), instant: peaches 'n cream, dry, Quaker402 kcal
- Cereal, ready to eat, Breakfast O's, Barbara's Bakery402 kcal
- Cereal, ready to eat, Cap'n Crunch, Quaker402 kcal
- Cereal, ready to eat, Cheerios: multigrain, General Mills398 kcal
- Cereal, ready to eat, Corn Flakes, President's Choice398 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.