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

Plant foods · Grains · Breakfast cereals

g
Macronutrients 90 / 100 How is this scored?

Composition

Energy

Protein 2.4 g · 9 kcal/100g
Fat 1.4 g · 12 kcal/100g
Carbs 11.7 g · 47 kcal/100g
Fiber 1.7 g
Water 84 g
Total energy 68 kcal

Energy is predominantly from carbs (68%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
1.4g
Saturated
0.2g
Monounsat.
0.4g
Polyunsat.
0.4g
Omega-6
0.41g

Saturated fat is 3.0% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 50 / 100 How is this scored?

Vitamins

Vitamin A 130 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 3.0 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.29 mg
Folate (B9) 44 µg
Vitamin B12 0.00 µg

Minerals

Calcium 80 mg
Iron 6.0 mg
Magnesium 26 mg
Phosphorus 77 mg
Potassium 61 mg
Sodium 49 mg
Zinc 0.6 mg
Copper 0.07 mg
Manganese 0.56 mg
Selenium 5.0 µg

Notable source of Iron (43% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.