8.8 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in Oat breakfast cereal?
39.2kcal
in a 40 g bowl
98 kcal per 100 g.
Source: UK CoFID 2021, record 11-795, 6 analysed samples. Checked 5 October 2026.
0.96 gFat
1.8 gProtein
0.4 gFibre
8.8 %Daily manganese
What’s in a 40 g bowl
More than half of a bowl is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.96 gFat
- 1.8 gProtein
- 6.2 gCarbohydrate
- 0.4 gFibre
- 30.2 gWater
- 0.5 gMinerals and the rest
Below average for breakfast cereals
Oat breakfast cereal is 98 kcal per 100 g. The 24 breakfast cereals in this database average 304.
Oat breakfast cereal98
Breakfast cereals average304
Low in fat
2.4 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per bowl0.96 g
Saturates, per bowl0.44 g
Vitamins and minerals in Oat breakfast cereal
Three of the 17 reach the “source of” level, manganese first; none reaches “high in”.
Only a trace
- Vitamin D
- Vitamin C
- Thiamin
- Vitamin B12
- Copper
Show all 17 with amounts
Manganese0.18 mg, 8.8 %
Phosphorus52.8 mg, 7.5 %
Iodine0.0092 mg, 6.1 %
Calcium46 mg, 5.7 %
Riboflavin (vitamin B2)0.06 mg, 4 %
Potassium78 mg, 3.9 %
Niacin (vitamin B3)0.56 mg, 3.5 %
Pantothenic acid (vitamin B5)0.2 mg, 3.3 %
Magnesium9.6 mg, 2.6 %
Zinc0.24 mg, 2.4 %
Folate0.004 mg, 2 %
Vitamin B60.02 mg, 1.7 %
Biotin0.0008 mg, 1.6 %
Selenium0.0008 mg, 1.5 %
Iron0.19 mg, 1.3 %
Vitamin A0.0064 mg, 0.8 %
Vitamin E0.06 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Oat breakfast cereal doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 3.6 % of the selenium reference intake per 100 g.
Vitamin D
Tracein Oat breakfast cereal
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein Oat breakfast cereal
Find it inCherries, West Indian2150 % per 100 g
Selenium
3.6%in Oat breakfast cereal, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Oat breakfast cereal against other breakfast cereals
Per 100 g, breakfast cereal (fruit and fibre type, fortified) has the most manganese in this comparison, followed by breakfast cereal (puffed wheat, honey coated, fortified).
1.7mg
1.1mg
0.9mg
0.4mg
0.4mg
0.2mg
Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milkthis page
Porridge0 mg
All values per 100 g, from the same dataset. Differences are against Oat breakfast cereal.
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Questions about Oat breakfast cereal
What the numbers say to the questions people actually search.
How many calories are in a portion of Oat breakfast cereal?
A typical portion (40 g, a bowl before milk) gives 39 kcal. Per 100 g the figure is 98 kcal.
Is Oat breakfast cereal a source of manganese?
It is a source of manganese: 0.44 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does Oat breakfast cereal have most of?
By share of the daily reference intake: manganese (0.44 mg, 22 %), phosphorus (132 mg, 19 %) and iodine (0.023 mg, 15 %) per 100 g.
Is Oat breakfast cereal a good source of protein?
Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milk has 4.4 g protein per 100 g, 18 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-795, Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milk, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of breakfast cereals, 2004; and industry data, 2013. Values are per 100 g of the edible part; a bowl is 40 g, a bowl before milk, the usual UK portion for breakfast cereals. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 24 breakfast cereals kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Oats). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More breakfast cereals
From the same group, with calories per 100 g, and the foods with the most manganese.
More breakfast cereals
- Muesli, Swiss style, unfortified366 kcal
- Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified384 kcal
- Breakfast cereal, crunchy clusters type, without nuts, unfortified399 kcal
- Breakfast cereal, instant hot oat, plain, raw, fortified352 kcal
- Breakfast cereal, multigrain hoops, fortified368 kcal
- Breakfast cereal, puffed wheat, honey coated, fortified355 kcal
- All 24 breakfast cereals