Instant oatmeal (dry, low-sodium) nutrition facts
Per 1 packet · 28 g
of a 2,000 cal day
- Protein3.6g13% of calories
- Carbs19g70% of calories
- Fat2g17% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Instant oatmeal (dry, low-sodium) (1 packet, 28 g) has 102 calories, with 3.6 g of protein, 19 g of carbohydrates and 2 g of fat. Most of its energy comes from carbs (70% of calories). It is high in Vitamin A (37% DV), thiamine (27% DV) and riboflavin (b2) (29% DV).
High in
20%+ of the daily value
- Vitamin A37%
- Thiamine27%
- Riboflavin (B2)29%
- Niacin28%
- Vitamin B634%
- Folate (B9)22%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Calcium11%
- Phosphorus18%
- Selenium17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 packet (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 330 μg | 37% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.3 mg | 27% |
| 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 | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 8 mg | 103% |
| Potassium | 105 mg | 2% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 127 mg | 18% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 9% |
| Manganese | 1 mg | 51% |
| Selenium | 9 μg | 17% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 330 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.
Similar foods
101 calInstant oats (dry, plain, fortified)1 packet−1 cal
341 calInstant oats (plain, fortified, prepared with water)1 cup, dry, yields+239 cal
100 calQuaker Instant Oatmeal, Original1 packet−2 cal
100 calKroger Instant Oatmeal, Original Oats1 packet−2 cal
100 calQuaker Instant Oatmeal, Original1 packet−2 cal
170 calNature's Path Organic Oatmeal, Homestyle, Instant1 packet+68 cal
Burning 102 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 9minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Instant oatmeal (dry, low-sodium)?
One serving of Instant oatmeal (dry, low-sodium) (1 packet) has 102 calories, which works out to 365 calories per 100 g. That is about 5.1% of a 2,000-calorie day.
Is Instant oatmeal (dry, low-sodium) high in protein?
Not especially. It has 3.6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Instant oatmeal (dry, low-sodium) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 70% 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 (dry, low-sodium)?
78 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Instant oatmeal (dry, low-sodium)?
0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
