Instant oatmeal (raisins, dates and walnuts, dry) nutrition facts
Per 1 packet · 37 g
of a 2,000 cal day
- Protein3.3g9% of calories
- Carbs27g75% of calories
- Fat2.6g16% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Instant oatmeal (raisins, dates and walnuts, dry) (1 packet, 37 g) has 137 calories, with 3.3 g of protein, 27 g of carbohydrates and 2.6 g of fat. Most of its energy comes from carbs (75% of calories). It is high in Vitamin A (35% DV), thiamine (28% DV) and riboflavin (b2) (29% DV).
High in
20%+ of the daily value
- Vitamin A35%
- Thiamine28%
- Riboflavin (B2)29%
- Niacin28%
- Vitamin B634%
- Folate (B9)22%
Good source of
10–19% of the daily value
- Calcium11%
- Phosphorus16%
- Copper15%
- Selenium11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 packet (37 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 315 μg | 35% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 88 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 4 mg | 49% |
| Potassium | 138 mg | 3% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 110 mg | 16% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 15% |
| Manganese | 1 mg | 36% |
| Selenium | 6 μg | 11% |
Full breakdown · 12 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0.4 μg | — |
| Caffeine | 0 mg | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 315 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- GFB Oatmeal, Maple + Raisin400
- GFB Oatmeal, Fruit + Nuts + Seeds400
- Umpqua Oats Kick Start, Super Premium Fruit & Nuts Oatmeal390
- Quaker Instant Oatmeal - Raisin, Date & Walnut378
- Instant oatmeal (raisins, dates and walnuts, dry)371
- The Quaker Oats, Co. Oatmeal Instant Raisins Dates And Walnuts365
- Instant oatmeal (raisins, dates and walnuts, prepared with water)116
Similar foods
116 calInstant oatmeal (raisins, dates and walnuts, prepared with water)100 grams−21 cal
240 calGFB Oatmeal, Maple + Raisin1 serving+103 cal
240 calGFB Oatmeal, Fruit + Nuts + Seeds1 serving+103 cal
140 calQuaker Instant Oatmeal - Raisin, Date & Walnut1 packet+3 cal
300 calUmpqua Oats Kick Start, Super Premium Fruit & Nuts Oatmeal2 ¾ oz+163 cal
135 calThe Quaker Oats, Co. Oatmeal Instant Raisins Dates And Walnuts1 packet−2 cal
Burning 137 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Instant oatmeal (raisins, dates and walnuts, dry)?
One serving of Instant oatmeal (raisins, dates and walnuts, dry) (1 packet) has 137 calories, which works out to 371 calories per 100 g. That is about 6.9% of a 2,000-calorie day.
Is Instant oatmeal (raisins, dates and walnuts, dry) high in protein?
Not especially. It has 3.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Instant oatmeal (raisins, dates and walnuts, dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 75% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Instant oatmeal (raisins, dates and walnuts, dry)?
191 mg per serving.
How much sugar is in Instant oatmeal (raisins, dates and walnuts, dry)?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
