Breakfast cereals
Cereal, hot, oats (oatmeal), instant: regular, dry
Per 100 g of the edible portion · CNF 2026
382kcal per 100 g
13 gProtein
6.7 gFat
67.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 382 kcal1,598 kJ | — |
| Protein | 13 g | — |
| Fat | 6.7 g | 9% |
| of which saturated | 1.2 g | 6% |
| Monounsaturated fat | 2 g | — |
| Polyunsaturated fat | 2.5 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 67.5 g | — |
| of which sugars | 1.4 g | 1% |
| Fibre | 10.1 g | 36% |
| Sodium | 650 mg | 28% |
| Water | 8.7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 371 mg | 11% |
| Calcium | 292 mg | 22% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 445 mg | 36% |
| Iron | 13 mg | 71% |
| Zinc | 3 mg | 27% |
| Copper | 0.3 mg | 33% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin K | 3.2 µg | 3% |
| Thiamin (B1) | 2.1 mg | 173% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin B6 | 0.59 mg | 35% |
| Folate | 108 µg | 27% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 212 foods in “Breakfast cereals”
Energy382 kcal · median 382 kcal
Protein13 g · median 8.8 g
Fibre10.1 g · median 7.6 g
Sugars1.4 g · median 18.2 g
Saturated fat1.2 g · median 0.67 g
Salt1.6 g · median 0.82 g
86% 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)2.1 mg · 173%
- Iron13 mg · 71%
- Fibre10.1 g · 36%
- Phosphorus445 mg · 36%
- Vitamin B60.59 mg · 35%
Other foods in the group
More from “Breakfast cereals”
- Cereal, hot, cream of wheat, regular, dry382 kcal
- Cereal, hot, oats (oatmeal), instant: Weight Control, Maple and Brown Sugar, dry, Quaker382 kcal
- Cereal, ready to eat, Granola: Maple raisin, light, Rogers382 kcal
- Cereal, ready to eat, Kashi: honey puffed, Kashi382 kcal
- Cereal, ready to eat, Oaty Bites, Nature's Path382 kcal
- Cereal, ready to eat, Toasted Oats, Selection382 kcal
- Meal replacement (cereal), ready to eat, Force Active, President's Choice382 kcal
- Cereal, hot, oats (oatmeal), Quick: Robin Hood, dry, Robin Hood381 kcal
- Cereal, hot, oats (oatmeal), instant: Weight Control, Cinnamon, dry, Quaker381 kcal
- Cereal, hot, oats (oatmeal), minute, dry, Robin Hood381 kcal
- Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path383 kcal
- Cereal, ready to eat, Flax Plus: Pumpkin Raisin Crunch, Nature's Path381 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.