How many calories are in cooked oat breakfast cereal?

A typical portion (40 g, a bowl before milk) gives 38 kcal. Per 100 g the figure is 95 kcal.

Yes. Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk has 0.0011 mg vitamin B12 per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.

By share of the daily reference intake: vitamin B12 (0.0011 mg, 44 %), calcium (323 mg, 40 %) and manganese (0.61 mg, 31 %) per 100 g.

Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk has 4.9 g protein per 100 g, 20 % of the energy, which meets the UK threshold for “source of protein”.

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-793, Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of breakfast cereals, 2004. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.