Cereals, oats, regular and quick, not fortified, dry

Plant foods · Grains · Breakfast cereals

g
Macronutrients 88 / 100 How is this scored?

Composition

Energy

Protein 13.2 g · 53 kcal/100g
Fat 6.5 g · 59 kcal/100g
Carbs 67.7 g · 271 kcal/100g
Fiber 10.1 g
Water 11 g
Total energy 379 kcal

Energy is predominantly from carbs (71%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
6.5g
Saturated
1.1g
Monounsat.
2.0g
Polyunsat.
2.3g
Omega-6
2.20g

Saturated fat is 2.6% 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 60 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 2 µg
Thiamin (B1) 0.46 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.10 mg
Folate (B9) 32 µg
Vitamin B12 0.00 µg

Minerals

Calcium 52 mg
Iron 4.3 mg
Magnesium 138 mg
Phosphorus 410 mg
Potassium 362 mg
Sodium 6 mg
Zinc 3.6 mg
Copper 0.39 mg
Manganese 3.63 mg
Selenium 28.9 µg

Notable source of Manganese (182% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.