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Instant oats (dry, fortified, cinnamon and spice)
Bread, Grains & Pasta

Instant oats (dry, fortified, cinnamon and spice) nutrition facts

Per 1 packet · 46 g

Calories
170
9%
of a 2,000 cal day
  • Protein
    4.4g
    10% of calories
  • Carbs
    35g
    79% of calories
  • Fat
    2.2g
    11% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Instant oats (dry, fortified, cinnamon and spice) (1 packet, 46 g) has 170 calories, with 4.4 g of protein, 35 g of carbohydrates and 2.2 g of fat. Most of its energy comes from carbs (79% of calories). It is high in Vitamin A (22% DV), thiamine (29% DV) and riboflavin (b2) (27% DV).

Per 100 g
369cal
medium energy density
Protein per 100 cal
2.6g
Net carbs
31g
carbs minus fiber
Fiber
3.7g
12 g sugar

High in

20%+ of the daily value

  • Vitamin A22%
  • Thiamine29%
  • Riboflavin (B2)27%
  • Niacin26%
  • Vitamin B631%
  • Folate (B9)22%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Calcium11%
  • Magnesium10%
  • Zinc10%
  • Copper15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 packet (46 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A202 μg
22%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.2 mg
2%
Vitamin K1 μg
1%
Thiamine0.3 mg
29%
Riboflavin (B2)0.3 mg
27%
Niacin4 mg
26%
Vitamin B60.4 mg
31%
Folate (B9)88 μg
22%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium108 mg
11%
Iron4 mg
49%
Potassium131 mg
3%
Magnesium42 mg
10%
Phosphorus148 mg
21%
Zinc1 mg
10%
Copper0.1 mg
15%
Manganese1 mg
52%
Selenium3 μg
5%
Full breakdown · 21 more nutrients
NutrientAmount% Daily Value
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Beta carotene0.5 μg—
Caffeine0 mg—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Lactose0 g—
Lycopene0 μg—
Maltose0 g—
Monounsaturated fats1 g—
Polyunsaturated fats1 g—
Retinol202 μg—
Starch19 g—
Sucrose11 g—
Theobromine0 mg—
Total omega 30 g—
Total omega 61 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 170 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Instant oats (dry, fortified, cinnamon and spice)?

One serving of Instant oats (dry, fortified, cinnamon and spice) (1 packet) has 170 calories, which works out to 369 calories per 100 g. That is about 8.5% of a 2,000-calorie day.

Are Instant oats (dry, fortified, cinnamon and spice) high in protein?

Not especially. It has 4.4 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Instant oats (dry, fortified, cinnamon and spice) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 79% 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, fortified, cinnamon and spice)?

200 mg per serving.

How much sugar is in Instant oats (dry, fortified, cinnamon and spice)?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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