MicroNutritiousPrecision Food & Nutrient Analytics

Grains And Cereals • Deep Nutrition Analytics

Cookies, oatmeal, dry mix

Delivering 461 kcal per 100 grams, Cookies, oatmeal, dry mix functions as a grains and cereals with carbohydrates (67.3g) driving its core energy contribution. It serves as a rich source of Manganese, offering 53% of your recommended daily allowance (1.23 mg). A higher calorie density (4.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.

balanced nutrient
461 kcal per 100 g
Protein
6.5 g
Carbohydrates
67.3 g
Fat
19.2 g

Carbohydrate Quality & Sustained Energy

Cookies, oatmeal, dry mix delivers 67.3g of carbohydrates, yielding 67.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.

Complete Nutrition Profile (per 100 g)

Macronutrients

NutrientAmount per 100 g
Energy1930 kJ
Protein6.5 g
Total lipid (fat)19.2 g
Carbohydrate, by difference67.3 g
Energy462 kcal

Micronutrients

NutrientAmount per 100 g
Manganese1.2 mg
Copper0.2 mg
Sodium473 mg
Selenium10.6 µg
Phosphorus163 mg

Vitamins

NutrientAmount per 100 g
Vitamin A, RAE1 µg
Vitamin A, IU28 IU
Vitamin C, total ascorbic acid0.1 mg
Vitamin B-60 mg

Minerals

NutrientAmount per 100 g
Iron, Fe2.2 mg
Magnesium, Mg48 mg
Phosphorus, P163 mg
Sodium, Na473 mg
Copper, Cu0.2 mg
Calcium, Ca25 mg
Potassium, K183 mg
Zinc, Zn0.8 mg
Manganese, Mn1.2 mg
Selenium, Se10.6 µg
Other nutrients
NutrientAmount per 100 g
Folate, DFE77 µg
Folic acid39 µg
Folate, food11 µg
Tryptophan0.1 g
Threonine0.2 g
Methionine0.1 g
Phenylalanine0.3 g
Tyrosine0.2 g
Alanine0.3 g
Glutamic acid1.7 g
Glycine0.3 g
Proline0.5 g
Riboflavin0.1 mg
Ash1.7 g
Lysine0.3 g
Cystine0.2 g
Valine0.3 g
Arginine0.4 g
Histidine0.1 g
Aspartic acid0.5 g
Serine0.3 g
Isoleucine0.2 g
Leucine0.5 g
Niacin1.3 mg
Water5.3 g
MUFA 16:10 g
SFA 12:00 g
SFA 14:00.1 g
Folate, total50 µg
Thiamin0.1 mg
Fatty acids, total saturated4.8 g
Fatty acids, total monounsaturated10.6 g
Fatty acids, total polyunsaturated2.8 g
SFA 16:02.5 g
SFA 18:02.1 g
MUFA 18:110.6 g
PUFA 18:22.7 g
PUFA 18:30.1 g
Pantothenic acid0.5 mg

Nutritional Highlights & Outliers

Nutrient Density Payload

Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.

Serving calculator

Common serving sizes

  • oz28 g
  • package (17.5 oz)496 g

Compare Cookies, oatmeal, dry mix with Category Peers

Cookies, oatmeal, dry mix vs Cookies, sugar, commercially prepared, regular (includes vanilla)

Compared to Cookies, sugar, commercially prepared, regular (includes vanilla), Cookies, oatmeal, dry mix has 2% less fat and 1% lower calories per 100g.

Cookies, butter, commercially prepared, enriched vs Cookies, oatmeal, dry mix

Compared to Cookies, butter, commercially prepared, enriched, Cookies, oatmeal, dry mix has 2% more fat and 1% lower calories per 100g.

Frequently Asked Questions

How many calories are in Cookies, oatmeal, dry mix?

A standard 100-gram serving of Cookies, oatmeal, dry mix contains 461 calories (1929 kJ), alongside 6.5g of protein, 67.3g of carbohydrates, and 19.2g of fat.

In common serving sizes:
  • 28g (oz): ~131 kcal
  • 496g (package (17.5 oz)): ~2287 kcal

Is Cookies, oatmeal, dry mix suitable for a keto or low-carb diet?

No, it is generally not ideal for strict keto. With 67.3g of net carbs per 100g (67.3g total carbs minus -g fiber), consuming Cookies, oatmeal, dry mix will quickly use up a substantial portion of your daily keto carbohydrate allowance.

What are the main vitamins and minerals found in Cookies, oatmeal, dry mix?

According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cookies, oatmeal, dry mix are:

  • Manganese: 1.23 mg (53% of your daily value)
  • Copper: 0.2 mg (22% of your daily value)
  • Sodium: 473 mg (21% of your daily value)

Values are standardized against FDA Daily Values for a 2,000 calorie diet.

Data source: USDA FoodData Central, SR Legacy (FDC ID 174960).