Home › Food Dex › Cereals (oats, regular and quick, not fortified, dry)
Cereals (oats, regular and quick, not fortified, dry) — Nutrition Facts
USDA FoodData Central · Low protein density3.5 g protein per 100 kcal
379
Calories
13.2
Protein g
67.7
Carbs g
6.5
Fat g
Protein 14% · 13.2 g Carbs 71% · 67.7 g Fat 15% · 6.5 g
Diet compliance
Diet
Why
✗ Keto
57.6 g net carbs / 100 g — keto-friendly means <6 g
✗ Carnivore
not animal flesh
✓ Vegan
no animal products
✓ Vegetarian
no meat or fish (dairy/eggs OK)
✓ Whole30
no grains, dairy, legumes, or added sugar
Nutrition label — per 100 g
Nutrition Facts
Cereals (oats, regular and quick, not fortified, dry) · per 100 g
Calories379
Total Fat 6.5 g8% DV
Saturated Fat 1.1 g6% DV
Cholesterol 0 mg0% DV
Sodium 6 mg0% DV
Total Carbs 67.7 g25% DV
Fiber 10.1 g36% DV
Sugars 1 g
Protein 13.2 g26% DV
Vitamin D 0 µg · Calcium 52 mg · Iron 4.3 mg · Potassium 362 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
Portion
Weight
Calories
100 grams
100 g
379
1 cup
81 g
307
0.33 cup
27 g
102.3
Protein per calorie
Cereals (oats, regular and quick, not fortified, dry) delivers 3.5 g of protein per 100 calories — see where it ranks →
Meal ideas & pairings
A half cup of dry oats is about 190 calories with 5 g protein and the fiber that keeps the morning from crashing at 10 AM. Cook with milk instead of water and the protein nearly doubles. Overnight oats — oats, milk, Greek yogurt, berries in a jar — is the zero-cook version.
How many calories are in Cereals (oats, regular and quick, not fortified, dry)?
Cereals (oats, regular and quick, not fortified, dry) has 379 calories per 100 grams, which is about 307 calories per 1 cup.
How much protein is in Cereals (oats, regular and quick, not fortified, dry)?
Cereals (oats, regular and quick, not fortified, dry) has 13.2 g of protein per 100 grams — 3.5 g of protein per 100 calories.
Is Cereals (oats, regular and quick, not fortified, dry) keto-friendly?
Cereals (oats, regular and quick, not fortified, dry) has 57.6 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Cereals (oats, regular and quick, not fortified, dry) vegan?
Cereals (oats, regular and quick, not fortified, dry) is vegan — it contains no animal-derived ingredients.