Instant oatmeal (low-sodium, prepared with water) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein1g15% of calories
- Carbs4.7g69% of calories
- Fat0.5g16% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Instant oatmeal (low-sodium, prepared with water) (1 oz, 28 g) has 26 calories, with 1 g of protein, 4.7 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (69% of calories). It is high in iron (26% DV).
High in
20%+ of the daily value
- Iron26%
Good source of
10–19% of the daily value
- Manganese13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 81 μg | 9% |
| Vitamin C | 0 mg | 0% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 22 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 2 mg | 26% |
| Potassium | 27 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 32 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 3% |
| Manganese | 0.3 mg | 13% |
Full breakdown · 8 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Retinol | 81 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Nature's Path Organic Oatmeal, Homestyle, Instant425
- Instant oats (dry, plain, fortified)362
- Quaker Instant Oatmeal, Original357
- Kroger Instant Oatmeal, Original Oats357
- Quaker Instant Oatmeal, Original357
- Instant oatmeal (low-sodium, prepared with water)93
- Instant oats (plain, fortified, prepared with water)68
Similar foods
101 calInstant oats (dry, plain, fortified)1 packet+75 cal
341 calInstant oats (plain, fortified, prepared with water)1 cup, dry, yields+315 cal
100 calQuaker Instant Oatmeal, Original1 packet+74 cal
100 calKroger Instant Oatmeal, Original Oats1 packet+74 cal
100 calQuaker Instant Oatmeal, Original1 packet+74 cal
170 calNature's Path Organic Oatmeal, Homestyle, Instant1 packet+144 cal
Burning 26 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Instant oatmeal (low-sodium, prepared with water)?
One serving of Instant oatmeal (low-sodium, prepared with water) (1 oz) has 26 calories, which works out to 93 calories per 100 g. That is about 1.3% of a 2,000-calorie day.
Is Instant oatmeal (low-sodium, prepared with water) high in protein?
Not especially. It has 1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Instant oatmeal (low-sodium, prepared with water) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 69% 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 (low-sodium, prepared with water)?
20 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
