Instant oats (dry, plain, fortified) nutrition facts
Per 1 packet · 28 g
of a 2,000 cal day
- Protein3.3g12% of calories
- Carbs20g72% of calories
- Fat1.9g16% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Instant oats (dry, plain, fortified) (1 packet, 28 g) has 101 calories, with 3.3 g of protein, 20 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (72% of calories). It is high in Vitamin A (24% DV), iron (87% DV) and manganese (41% DV).
High in
20%+ of the daily value
- Vitamin A24%
- Iron87%
- Manganese41%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine10%
- Calcium10%
- Phosphorus17%
- Copper11%
- Selenium12%
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 | 216 μg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 0% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 9 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 7 mg | 87% |
| Potassium | 102 mg | 2% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 118 mg | 17% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 11% |
| Manganese | 1 mg | 41% |
| Selenium | 6 μg | 12% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 216 μg | — |
| Serine | 0.2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
341 calInstant oats (plain, fortified, prepared with water)1 cup, dry, yields+240 cal
100 calQuaker Instant Oatmeal, Original1 packet−1 cal
100 calKroger Instant Oatmeal, Original Oats1 packet−1 cal
100 calQuaker Instant Oatmeal, Original1 packet−1 cal
170 calNature's Path Organic Oatmeal, Homestyle, Instant1 packet+69 cal
210 calNature's Path Organic Instant Oatmeal1 packet+109 cal
Burning 101 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Instant oats (dry, plain, fortified)?
One serving of Instant oats (dry, plain, fortified) (1 packet) has 101 calories, which works out to 362 calories per 100 g. That is about 5.1% of a 2,000-calorie day.
Are Instant oats (dry, plain, fortified) high in protein?
Not especially. It has 3.3 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Instant oats (dry, plain, fortified) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 72% 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 oats (dry, plain, fortified)?
62 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Instant oats (dry, plain, fortified)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
