Instant oats (plain, fortified, prepared with water) nutrition facts
Per 1 cup, dry, yields · 501 g
of a 2,000 cal day
- Protein12g14% of calories
- Carbs59g68% of calories
- Fat6.8g18% of calories
- ✓ Cholesterol free
At a glance
One serving of Instant oats (plain, fortified, prepared with water) (1 cup, dry, yields, 501 g) has 341 calories, with 12 g of protein, 59 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (24% DV), dietary fiber (30% DV) and Vitamin A (72% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber30%
- Vitamin A72%
- Thiamine109%
- Riboflavin (B2)83%
- Niacin95%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, dry, yields (501 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 651 μg | 72% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 1 mg | 109% |
| Riboflavin (B2) | 1 mg | 83% |
| Niacin | 15 mg | 95% |
| Vitamin B6 | 1 mg | 112% |
| Folate (B9) | 220 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 401 mg | 40% |
| Iron | 30 mg | 373% |
| Potassium | 306 mg | 7% |
| Magnesium | 130 mg | 31% |
| Phosphorus | 386 mg | 55% |
| Zinc | 3 mg | 28% |
| Copper | 0.3 mg | 37% |
| Manganese | 3 mg | 122% |
| Selenium | 25 μg | 46% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 1 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 651 μg | — |
| Serine | 1 g | — |
| Starch | 52 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
101 calInstant oats (dry, plain, fortified)1 packet−240 cal
100 calQuaker Instant Oatmeal, Original1 packet−241 cal
100 calKroger Instant Oatmeal, Original Oats1 packet−241 cal
100 calQuaker Instant Oatmeal, Original1 packet−241 cal
170 calNature's Path Organic Oatmeal, Homestyle, Instant1 packet−171 cal
210 calNature's Path Organic Instant Oatmeal1 packet−131 cal
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Instant oats (plain, fortified, prepared with water)?
One serving of Instant oats (plain, fortified, prepared with water) (1 cup, dry, yields) has 341 calories, which works out to 68 calories per 100 g. That is about 17% of a 2,000-calorie day.
Are Instant oats (plain, fortified, prepared with water) high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Instant oats (plain, fortified, prepared with water) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 68% 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 (plain, fortified, prepared with water)?
246 mg per serving.
How much sugar is in Instant oats (plain, fortified, prepared with water)?
2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
