Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk
Per 100 g, Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk provides 95 calories, 14.2 g carbohydrate, 4.9 g protein and 2 g fibre.
95kcal 5% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
80%Nutrient scoreNutrient ScoreThe share of this food's 28 rated nutrients that score well for its calories — a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.28 available of 33 total nutrients with a Daily Value28of33
Protein4.9g20% kcal
Carbs14.2g57% kcal
Fat2.5g23% kcal
Fiber2g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids — nine of which the body can't make itself.UK adult RI: 50 G/day4.90G4.90G10%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 G/day2.50G2.50G4%
- Total carbohydrate Total carbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass — hence "by difference".UK adult RI: 260 G/day14.2G14.2G5%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 G/day2.00G2.00G7%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 G/day4.20G4.20G5%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 MG/day0MG0MG0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 MG/day0.18MG0.18MG16%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 MG/day0.27MG0.27MG19%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 MG/day2.40MG2.40MG15%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A — essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 MG/day0.69MG0.69MG12%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 MG/day0.34MG0.34MG24%
- Vitamin B7 (biotin) Vitamin B7 (biotin)Water-soluble B-vitamin for fatty acid synthesis and energy metabolism. Widespread in foods — deficiency is rare.UK adult RI: 50 UG/day4.00UG4.00UG8%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 UG/day36.0UG36.0UG18%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods — vegans need fortified foods or supplements.UK adult RI: 2.5 UG/day1.10UG1.10UG44%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 UG/day17.0UG17.0UG2%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 MG/day0.14MG0.14MG1%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 UG/day0.70UG0.70UG14%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 MG/day323MG323MG40%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron — pair with vitamin C to boost absorption.UK adult RI: 14 MG/day2.00MG2.00MG14%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions — energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 MG/day28.0MG28.0MG7%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 MG/day145MG145MG21%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 MG/day199MG199MG10%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 MG/day40.0MG40.0MG2%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 MG/day0.70MG0.70MG7%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 MG/day0MG0MG0%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 MG/day0.61MG0.61MG31%
- Iodine IodineTrace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.UK adult RI: 150 UG/day30.0UG30.0UG20%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 UG/day3.00UG3.00UG5%
Other
- Chlorine, Cl108MG108MG14%
Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk: key facts
Good source of
- How many calories are in Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk?
- Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk has 95 calories per 100 g.
- How much protein is in Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk?
- Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk provides 4.9 g of protein per 100 g.
- How many carbs are in Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk?
- Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk contains 14.2 g of carbohydrate per 100 g, including 2 g of fibre.
- How much fat is in Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk?
- Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk has 2.5 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only — not medical or dietary advice (Terms & Conditions §3).