1 serving (210 grams) contains 143 calories, 4.7 grams of protein, 2.7 grams of fat, and 27.7 grams of carbohydrates.
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Nutrition Information
Calories |
163.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.1 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 108 mg | 4% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 4.6 g | 16% | |
| Sugars | 0.7 g | ||
| protein | 5.4 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 165.6 mg | 12% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 165.6 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Instant oatmeal
Instant oatmeal is a pre-cooked and dried form of oats, often quick to prepare by simply adding hot water or milk. Oats are believed to have originated in the Fertile Crescent but have become a staple in Western cuisine, especially for breakfast. Instant oatmeal offers a convenient alternative to traditional rolled or steel-cut oats while maintaining much of their nutritional profile. It is a good source of complex carbohydrates, dietary fiber, and contains small amounts of protein and fat. Instant oatmeal is also rich in vitamins and minerals such as iron, magnesium, phosphorus, and B vitamins. However, some instant oatmeal products may have added sugars and artificial flavors, so it is important to check labels for whole-grain options without excessive additives.
Health Benefits
- Instant oatmeal is high in soluble fiber, especially beta-glucan, which can help lower LDL ('bad') cholesterol levels, supporting heart health.
- It provides slow-digesting carbohydrates, helping to stabilize blood sugar levels and provide sustained energy, making it beneficial for individuals with diabetes.
- Oats contain avenanthramides, a group of antioxidants that may help reduce inflammation and improve arterial function.
Dietary Considerations
Selection and Storage
Store instant oatmeal in a cool, dry place, and seal it tightly to prevent moisture or insect contamination. Once opened, consume it within the recommended timeframe for optimal freshness.
Common Questions About Instant oatmeal Nutrition
What are the nutritional values of instant oatmeal?
A single serving of plain instant oatmeal (about 28g) typically contains around 100-150 calories, 3-5g of protein, 2g of fat, and 19-28g of carbohydrates. It's also a good source of fiber (2-4g per serving) and provides important vitamins and minerals like manganese, phosphorus, and magnesium.
Can instant oatmeal be eaten on a keto diet?
Instant oatmeal is generally not suitable for a keto diet due to its high carbohydrate content, which averages 19-28g per serving. Ketogenic diets typically limit carbs to 20-50g daily, making oatmeal too carb-dense for a strict keto plan.
Is instant oatmeal healthy to eat regularly?
Instant oatmeal can be a healthy choice due to its fiber content, which supports digestion and heart health. However, flavored varieties may contain added sugars, increasing calorie density and decreasing nutritional value. Opt for plain oatmeal and combine it with healthy toppings like fresh fruit or nuts.
What is the recommended portion size for instant oatmeal?
The standard portion size for instant oatmeal is typically one packet or 1/3 cup of dry oatmeal (approximately 28g). This can be adjusted based on your calorie needs and appetite, but it’s important to monitor toppings and additions to prevent over-consuming calories or sugar.
How does instant oatmeal compare to steel-cut and rolled oats?
Instant oatmeal is more processed than steel-cut and rolled oats, leading to a softer texture and quicker cooking time. It generally has a higher glycemic index due to the smaller, thinner flakes, which may cause faster blood sugar spikes. Nutritionally, they are similar when plain, but steel-cut oats tend to have a slightly higher fiber content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Instant oatmeal DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
