Cereals Oats

9 variants

Cereals Oats is consistently high in these nutrients across all variants, regardless of preparation or processing.

Fluoride > 92% Vitamin A > 84% Manganese > 80%

Select a nutrient to see how the 9 variants compare.

Variant	Protein (g)	All foods
regular and quick, not fortified, dry	13.2	> 58%
instant, fortified, plain, dry	11.9	> 55%
instant, fortified, with cinnamon and spice, dry	9.5	> 49%
instant, fortified, maple and brown sugar, dry	9.3	> 49%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	2.5	> 24%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	2.5	> 24%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	2.4	> 22%
instant, fortified, with cinnamon and spice, prepared with water	2.4	> 22%
instant, fortified, with raisins and spice, prepared with water	2.0	> 20%

Variant	Iron (mg)	All foods
instant, fortified, plain, dry	24.7	> 99%
instant, fortified, maple and brown sugar, dry	10.4	> 97%
instant, fortified, with cinnamon and spice, dry	8.5	> 95%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	6.0	> 93%
regular and quick, not fortified, dry	4.3	> 89%
instant, fortified, with raisins and spice, prepared with water	2.2	> 70%
instant, fortified, with cinnamon and spice, prepared with water	2.1	> 68%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	0.9	> 37%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	0.9	> 37%

Variant	Magnesium (mg)	All foods
regular and quick, not fortified, dry	138.0	> 95%
instant, fortified, plain, dry	128.0	> 94%
instant, fortified, with cinnamon and spice, dry	92.0	> 92%
instant, fortified, maple and brown sugar, dry	90.0	> 91%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	27.0	> 69%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	27.0	> 69%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	26.0	> 67%
instant, fortified, with cinnamon and spice, prepared with water	24.0	> 58%
instant, fortified, with raisins and spice, prepared with water	19.0	> 37%

Variant	Zinc (mg)	All foods
regular and quick, not fortified, dry	3.6	> 80%
instant, fortified, plain, dry	2.5	> 70%
instant, fortified, with cinnamon and spice, dry	2.3	> 67%
instant, fortified, maple and brown sugar, dry	1.7	> 60%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	1.0	> 48%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	1.0	> 48%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	0.6	> 37%
instant, fortified, with cinnamon and spice, prepared with water	0.6	> 35%
instant, fortified, with raisins and spice, prepared with water	0.4	> 28%

Variant	Calcium (mg)	All foods
instant, fortified, plain, dry	351.0	> 96%
instant, fortified, maple and brown sugar, dry	258.0	> 94%
instant, fortified, with cinnamon and spice, dry	234.0	> 94%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	80.0	> 78%
instant, fortified, with cinnamon and spice, prepared with water	61.0	> 73%
instant, fortified, with raisins and spice, prepared with water	56.0	> 71%
regular and quick, not fortified, dry	52.0	> 70%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	9.0	> 21%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	9.0	> 21%

Variant	Potassium (mg)	All foods
instant, fortified, plain, dry	366.0	> 80%
regular and quick, not fortified, dry	362.0	> 79%
instant, fortified, maple and brown sugar, dry	361.0	> 79%
instant, fortified, with cinnamon and spice, dry	284.0	> 60%
instant, fortified, with raisins and spice, prepared with water	85.0	> 12%
instant, fortified, with cinnamon and spice, prepared with water	71.0	> 10%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	70.0	> 10%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	70.0	> 10%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	61.0	> 8%

Variant	Phosphorus (mg)	All foods
instant, fortified, plain, dry	423.0	> 95%
regular and quick, not fortified, dry	410.0	> 94%
instant, fortified, with cinnamon and spice, dry	322.0	> 90%
instant, fortified, maple and brown sugar, dry	305.0	> 89%
instant, fortified, with cinnamon and spice, prepared with water	80.0	> 31%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	77.0	> 30%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	77.0	> 30%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	77.0	> 30%
instant, fortified, with raisins and spice, prepared with water	64.0	> 27%

Variant	Dietary Fiber (g)	All foods
regular and quick, not fortified, dry	10.1	> 93%
instant, fortified, plain, dry	10.0	> 93%
instant, fortified, with cinnamon and spice, dry	8.0	> 89%
instant, fortified, maple and brown sugar, dry	7.2	> 87%
instant, fortified, with cinnamon and spice, prepared with water	2.0	> 46%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	1.7	> 39%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	1.7	> 39%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	1.7	> 38%
instant, fortified, with raisins and spice, prepared with water	1.3	> 29%

Variant	Vitamin C (mg)	All foods
instant, fortified, with raisins and spice, prepared with water	0.1	> 1%
instant, fortified, maple and brown sugar, dry	trace	n/a
instant, fortified, plain, dry	trace	n/a
instant, fortified, plain, prepared with water (boiling water added or microwaved)	trace	n/a
instant, fortified, with cinnamon and spice, dry	trace	n/a
instant, fortified, with cinnamon and spice, prepared with water	trace	n/a
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	trace	n/a
regular and quick, not fortified, dry	trace	n/a
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	trace	n/a

Variant	Vitamin E (mg)	All foods
instant, fortified, maple and brown sugar, dry	0.5	> 63%
instant, fortified, plain, dry	0.5	> 63%
instant, fortified, with cinnamon and spice, dry	0.5	> 62%
regular and quick, not fortified, dry	0.4	> 56%
instant, fortified, with cinnamon and spice, prepared with water	0.1	> 18%
instant, fortified, with raisins and spice, prepared with water	0.1	> 13%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	0.1	> 11%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	0.1	> 11%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	0.1	> 10%

Variant	Folate (µg)	All foods
instant, fortified, with cinnamon and spice, dry	314.0	> 97%
instant, fortified, maple and brown sugar, dry	240.0	> 96%
instant, fortified, with raisins and spice, prepared with water	82.0	> 84%
instant, fortified, with cinnamon and spice, prepared with water	78.0	> 83%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	71.0	> 82%
instant, fortified, plain, dry	32.0	> 70%
regular and quick, not fortified, dry	32.0	> 70%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	6.0	> 26%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	6.0	> 24%

Variant	Choline (mg)	All foods
regular and quick, not fortified, dry	40.4	> 58%
instant, fortified, with cinnamon and spice, dry	29.0	> 51%
instant, fortified, plain, dry	27.7	> 50%
instant, fortified, maple and brown sugar, dry	22.5	> 45%
regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	7.4	> 18%
regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	7.4	> 18%
instant, fortified, with cinnamon and spice, prepared with water	7.2	> 18%
instant, fortified, with raisins and spice, prepared with water	6.0	> 14%
instant, fortified, plain, prepared with water (boiling water added or microwaved)	4.7	> 12%