Instant oatmeal (raisins, dates and walnuts, prepared with water) nutrition facts
Per 100 grams · 100 g
of a 2,000 cal day
- Protein2.8g9% of calories
- Carbs24g77% of calories
- Fat1.8g13% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Instant oatmeal (raisins, dates and walnuts, prepared with water) (100 grams, 100 g) has 116 calories, with 2.8 g of protein, 24 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (77% of calories). It is high in Vitamin A (30% DV), thiamine (22% DV) and riboflavin (b2) (24% DV).
High in
20%+ of the daily value
- Vitamin A30%
- Thiamine22%
- Riboflavin (B2)24%
- Niacin23%
- Vitamin B628%
- Iron43%
Good source of
10–19% of the daily value
- Folate (B9)18%
- Phosphorus13%
- Copper10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 100 grams (100 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 272 μg | 30% |
| Vitamin C | 0.2 mg | 0% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 93 mg | 9% |
| Iron | 3 mg | 43% |
| Potassium | 112 mg | 2% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 94 mg | 13% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 10% |
| Manganese | 1 mg | 37% |
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 | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 272 μg | — |
| 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
137 calInstant oatmeal (raisins, dates and walnuts, dry)1 packet+21 cal
240 calGFB Oatmeal, Maple + Raisin1 serving+124 cal
240 calGFB Oatmeal, Fruit + Nuts + Seeds1 serving+124 cal
140 calQuaker Instant Oatmeal - Raisin, Date & Walnut1 packet+24 cal
300 calUmpqua Oats Kick Start, Super Premium Fruit & Nuts Oatmeal2 ¾ oz+184 cal
135 calThe Quaker Oats, Co. Oatmeal Instant Raisins Dates And Walnuts1 packet+19 cal
Burning 116 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 22minWalking (3.5 mph)
- 14minCycling (moderate)
- 10minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Instant oatmeal (raisins, dates and walnuts, prepared with water)?
One serving of Instant oatmeal (raisins, dates and walnuts, prepared with water) (100 grams) has 116 calories, which works out to 116 calories per 100 g. That is about 5.8% of a 2,000-calorie day.
Is Instant oatmeal (raisins, dates and walnuts, prepared with water) high in protein?
Not especially. It has 2.8 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, prepared with water) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 77% 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, prepared with water)?
207 mg per serving.
