Food composition
8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.
25 shown
| Food | Energy kcal |
Protein g |
Fat g |
Carbohydrate g |
Fibre g |
Sugars g |
Calcium mg |
Iron mg |
Magnesium mg |
Potassium mg |
Zinc mg |
Vitamin A µg RAE |
Vitamin C mg |
Folate µg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | 388 | 0.00 | 1.23 | 94 | 0.00 | 81 | 40 | 0.34 | 1.00 | 30 | 0.06 | — | 0.40 | — |
| Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | 464 | 9.80 | 18 | 67 | 3.10 | 28 | 60 | 3.18 | 101 | 326 | 1.60 | 8.00 | 1.00 | 81 |
| Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | 400 | 7.10 | 5.00 | 83 | 5.80 | 20 | 36 | 28 | 46 | 184 | 1.00 | — | 0.40 | 667 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | 394 | 7.90 | 5.10 | 82 | 7.80 | 21 | 33 | 29 | 75 | 262 | 6.70 | 527 | 0.00 | 357 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | 401 | 7.12 | 5.46 | 81 | 4.20 | 20 | 23 | 35 | 50 | 209 | 5.03 | 806 | 0.00 | 667 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | 399 | 7.00 | 5.40 | 82 | 5.20 | 22 | 19 | 16 | 36 | 177 | 1.00 | 748 | 0.20 | 690 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | 409 | 7.70 | 7.30 | 80 | 5.50 | 20 | 35 | 34 | 61 | 211 | 0.90 | 680 | 0.00 | 625 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | 399 | 6.70 | 4.90 | 83 | 5.40 | 24 | 26 | 26 | 46 | 219 | 1.00 | — | 16 | 323 |
| Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | 421 | 11 | 12 | 74 | 10 | 20 | 109 | 2.81 | 121 | 483 | 2.95 | 2.00 | 0.20 | 37 |
| Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | 412 | 9.66 | 10 | 75 | 9.40 | 25 | 101 | 2.69 | 110 | 501 | 2.64 | 0.00 | 0.50 | 33 |
| Cereals, oats, instant, fortified, maple and brown sugar, dry | 386 | 9.25 | 4.73 | 77 | 7.20 | 30 | 258 | 10 | 90 | 361 | 1.72 | 692 | 0.00 | 148 |
| Cereals, oats, instant, fortified, plain, dry | 362 | 12 | 6.90 | 70 | 10 | 1.50 | 351 | 25 | 128 | 366 | 2.51 | 772 | 0.00 | 32 |
| Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | 68 | 2.37 | 1.36 | 12 | 1.70 | 0.46 | 80 | 5.96 | 26 | 61 | 0.62 | 130 | 0.00 | 44 |
| Cereals, oats, instant, fortified, with cinnamon and spice, dry | 369 | 9.53 | 4.84 | 76 | 8.00 | 25 | 234 | 8.46 | 92 | 284 | 2.29 | 440 | 0.00 | 191 |
| Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | 96 | 2.37 | 1.21 | 19 | 2.00 | 6.31 | 61 | 2.11 | 24 | 71 | 0.57 | 110 | 0.00 | 48 |
| Cereals, oats, instant, fortified, with raisins and spice, prepared with water | 88 | 1.98 | 0.95 | 18 | 1.30 | 8.71 | 56 | 2.21 | 19 | 85 | 0.42 | 138 | 0.10 | 50 |
| Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | 71 | 2.54 | 1.52 | 12 | 1.70 | 0.27 | 9.00 | 0.90 | 27 | 70 | 1.00 | 0.00 | 0.00 | 6.00 |
| Cereals, oats, regular and quick, not fortified, dry | 379 | 13 | 6.52 | 68 | 10 | 0.99 | 52 | 4.25 | 138 | 362 | 3.64 | 0.00 | 0.00 | 32 |
| Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | 71 | 2.54 | 1.52 | 12 | 1.70 | 0.27 | 9.00 | 0.90 | 27 | 70 | 1.00 | 0.00 | 0.00 | 6.00 |
| Cereals, QUAKER, Quick Oats with Iron, Dry | 371 | 14 | 6.87 | 68 | 9.40 | 1.42 | 47 | 49 | 270 | 358 | 3.20 | — | 0.00 | 49 |
| Cereals, QUAKER, Quick Oats, Dry | 371 | 14 | 6.87 | 68 | 9.40 | 1.42 | 47 | 4.64 | 270 | 358 | 3.20 | 0.00 | 0.00 | 32 |
| Formulated bar, high fiber, chewy, oats and chocolate | 389 | 5.00 | 10 | 70 | 23 | 25 | 250 | 0.90 | 190 | 447 | 1.96 | 0.00 | 1.20 | 35 |
| Oats (Includes foods for USDA's Food Distribution Program) | 389 | 17 | 6.90 | 66 | 11 | — | 54 | 4.72 | 177 | 429 | 3.97 | 0.00 | 0.00 | 56 |
| Oats, whole grain, rolled, old fashioned | — | 13 | 5.89 | 69 | — | — | 46 | 4.34 | 126 | 350 | 2.74 | — | — | 32 |
| Oats, whole grain, steel cut | — | 13 | 5.80 | 70 | — | — | 51 | 3.80 | 129 | 376 | 2.84 | — | — | 30 |
Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.