Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
Plant foods · Grains · Breakfast cereals
g
Macronutrients
92
/ 100
How is this scored?
Composition
Energy
Protein
2.5 g
· 10 kcal/100g
Fat
1.5 g
· 14 kcal/100g
Carbs
12.0 g
· 48 kcal/100g
Fiber
1.7 g
Water
84 g
Total energy
71 kcal
Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet
Fat quality
55
/ 100
How is this scored?
Total fat
1.5g
Saturated
0.3g
Monounsat.
0.4g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.54g
Saturated fat is 3.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 30.1 (target ≤ 4).
Protein quality
100
/ 100
How is this scored?
Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern
Micronutrients
23
/ 100
How is this scored?
Vitamins
Minerals
Notable source of Manganese (29% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.