How many calories are in instant oatmeal?
Instant oatmeal (1 cup, cooked, 234 g) has 159 calories. 100 g has 68 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Nutrition database · Breakfast cereals
Instant Oatmeal Nutrition Facts
Instant oatmeal (1 cup, cooked, 234 g) has 159 calories, 5.5 g protein, 27.3 g carbohydrate and 3.2 g fat, according to USDA FoodData Central. 100 g has 68 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Instant Oatmeal Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, cooked (234 g)
At a glance
- Calories
- 159
- Protein
- 5.5 g · 11%
- Total carbohydrate
- 27.3 g · 10%
- Total fat
- 3.2 g · 4%
- Dietary fiber
- 4 g · 14%
- Total sugars
- 1.1 g · 0%
- Sodium
- 115 mg · 5%
Opens the free label generator with this amount of instant oatmeal already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 159 | 68 | |
| Total fat | 3.2 g | 4% | 1.36 g |
| Saturated fat | 0.5 g | 3% | 0.23 g |
| Trans fat | <0.1 g | 0 g | |
| Monounsaturated fat | 0.9 g | 0.39 g | |
| Polyunsaturated fat | 1 g | 0.43 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 115 mg | 5% | 49 mg |
| Total carbohydrate | 27.3 g | 10% | 11.7 g |
| Dietary fiber | 4 g | 14% | 1.7 g |
| Total sugars | 1.1 g | 0.46 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.5 g | 2.37 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 304 mcg | 34% | 130 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.16 mg | 1% | 0.07 mg |
| Vitamin K | 0.94 mcg | 1% | 0.4 mcg |
| Thiamin (B1) | 0.61 mg | 51% | 0.26 mg |
| Riboflavin (B2) | 0.5 mg | 39% | 0.22 mg |
| Niacin (B3) | 7.1 mg | 44% | 3.03 mg |
| Vitamin B6 | 0.68 mg | 40% | 0.29 mg |
| Folate (DFE) | 166 mcg | 42% | 71 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 11 mg | 2% | 4.7 mg |
| Minerals | |||
| Calcium | 187 mg | 14% | 80 mg |
| Iron | 14 mg | 77% | 5.96 mg |
| Potassium | 143 mg | 3% | 61 mg |
| Magnesium | 61 mg | 14% | 26 mg |
| Phosphorus | 180 mg | 14% | 77 mg |
| Zinc | 1.5 mg | 13% | 0.62 mg |
| Copper | 0.15 mg | 17% | 0.07 mg |
| Manganese | 1.3 mg | 57% | 0.56 mg |
| Selenium | 12 mcg | 21% | 5 mcg |
| Other | |||
| Water | 196.6 g | 84 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Instant Oatmeal nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, cooked | 234 g | 159 | 27.3 g | 5.5 g | 3.2 g | 4 g | 1.1 g |
| 1 cup, dry, yields | 501 g | 341 | 58.5 g | 11.9 g | 6.8 g | 8.5 g | 2.3 g |
| 1 oz, dry, yields | 177 g | 120 | 20.7 g | 4.2 g | 2.4 g | 3 g | 0.8 g |
| 1 packet, dry, yields | 177 g | 120 | 20.7 g | 4.2 g | 2.4 g | 3 g | 0.8 g |
| 100 g | 100 g | 68 | 11.7 g | 2.4 g | 1.4 g | 1.7 g | 0.5 g |
How much iron is in instant oatmeal?
Instant oatmeal (1 cup, cooked, 234 g) has 14 mg of iron, 77% of the Daily Value. 100 g has 5.96 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much manganese is in instant oatmeal?
Instant oatmeal (1 cup, cooked, 234 g) has 1.3 mg of manganese, 57% of the Daily Value. 100 g has 0.56 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Instant Oatmeal nutrition per 100 grams
100 g of instant oatmeal has 68 calories, 2.37 g protein, 11.7 g carbohydrate, 1.7 g fiber, 0.46 g sugars and 1.36 g fat.
Where the calories in instant oatmeal come from
About 68% of the calories in instant oatmeal come from carbohydrate, 18% from fat and 14% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Instant Oatmeal nutrition label for Canada, the EU and the UK
The same serving of instant oatmeal, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, cooked (234g) / pour 1 cup, cooked (234g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 3.2 g | 4 % |
| Saturated / Saturés | 0.5 g + Trans 0 g | 3 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 115 mg | 5 % |
| Carbohydrate / Glucides | 27 g | 10 % |
| Fibre / Fibres | 4 g | 14 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 187 mg | 14 % |
| Iron / Fer | 14 mg | 77 % |
| Potassium | 143 mg | 4 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 285 kJ / 68 kcal |
| Fat | 1.4 g |
| of which saturates | 0.2 g |
| Carbohydrate | 12 g |
| of which sugars | 0.5 g |
| Protein | 2.4 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 234g | %RI* | |
|---|---|---|---|
| Energy | 285 kJ 68 kcal |
666 kJ 159 kcal |
8% |
| Fat | 1.4g | 3.2g | 4.5% |
| of which saturates | 0.2g | 0.5g | 2.6% |
| Carbohydrate | 12g | 27g | 11% |
| of which sugars | 0 gg | 1.1g | 1.2% |
| Fibre | 1.7g | 4.0g | - |
| Protein | 2.4g | 5.5g | 11% |
| Salt | 0.12g | 0.29g | 4.8% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about instant oatmeal
How many calories are in instant oatmeal?
Instant oatmeal (1 cup, cooked, 234 g) has 159 calories. 100 g has 68 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
How many calories are in 100 g of instant oatmeal?
100 g of instant oatmeal has 68 calories, 2.37 g protein, 11.7 g carbohydrate and 1.36 g fat.
How much protein is in instant oatmeal?
Instant oatmeal (1 cup, cooked, 234 g) has 5.5 g protein, 11% of the 50 g Daily Value. 100 g has 2.37 g.
What is a serving of instant oatmeal?
This page defaults to 1 cup, cooked (234 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for instant oatmeal.
Can I use instant oatmeal in a Nutrition Facts label calculation?
Yes. Open the generator with instant oatmeal added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with instant oatmeal
- Grits182 cal per 1 cup
- Farina123 cal per 1 cup
- Oatmeal Cooked with Salt166 cal per 1 cup
- Wheatena Cooked with Salt143 cal per 1 cup
- Wheatena Cooked136 cal per 1 cup
More in Breakfast cereals
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- Oatmeal166 cal per 1 cup
- Maple Brown Sugar Oatmeal166 cal per 1 packet
- Puffed Rice56 cal per 1 cup
- Alpen Muesli194 cal per 0.67 cup (1 NLEA serving)
- Barbara's Puffins Original90 cal per 0.75 cup (1 NLEA serving)
- Chocolate Frosted Puffed Corn Cereal122 cal per 1 cup
Tools and guides for labeling instant oatmeal
If you make and sell a product that contains instant oatmeal, these free tools cover the next steps.
- Nutrition Facts label generatorAdd instant oatmeal and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare instant oatmeal with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171662: "Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with instant oatmeal
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