1 serving (40 grams) contains 27 calories, 0.9 grams of protein, 0.5 grams of fat, and 5.3 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 oats
Instant oats are a pre-cooked, dried oat product designed for quick preparation, often requiring just hot water or microwave heating. Originating from whole oats, they are a staple of Western cuisine, particularly popular in countries like the United States and Australia. Instant oats retain a considerable amount of their original nutrients, including carbohydrates, fiber, protein, and essential vitamins such as B vitamins and minerals like manganese and phosphorus. Because of their quick cooking time and versatility, instant oats are commonly used in breakfasts, snacks, or as a base for smoothies, making them a convenient and balanced food option when time is limited.
Health Benefits
- Supports heart health due to high soluble fiber, particularly beta-glucan, which can help reduce LDL cholesterol levels.
- Provides sustained energy release as it contains complex carbohydrates and a low glycemic index compared to more refined cereals.
- Promotes digestive health due to its fiber content, which aids in maintaining regular bowel movements.
- Offers key micronutrients like manganese, which contributes to bone development and antioxidant protection.
- Contains B vitamins, such as thiamine, which help convert food into energy efficiently.
Dietary Considerations
Selection and Storage
Store instant oats in an airtight container in a cool, dry place to preserve freshness and prevent moisture contamination. Avoid exposure to light and humidity.
Common Questions About Instant oats Nutrition
Are instant oats high in protein?
Instant oats contain about 5 grams of protein per half-cup serving, which is relatively moderate compared to other grains. While not an exceptionally high-protein food, they can be paired with ingredients like nuts, seeds, or Greek yogurt to boost protein content in meals.
Can I eat instant oats on a keto diet?
Instant oats are not suitable for a keto diet as they are high in carbohydrates, with approximately 27 grams of carbs per half-cup serving. Keto diets focus on keeping total carbs extremely low, so traditional oats do not align with this dietary approach.
What are the health benefits of eating instant oats?
Instant oats are rich in dietary fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health. They also contain essential nutrients like manganese, phosphorus, and magnesium, beneficial for bone health and energy metabolism. However, some instant oats may have added sugar or sodium, so it's best to choose unsweetened varieties.
What is the recommended serving size for instant oats?
The recommended serving size for instant oats is typically half a cup (about 40 grams) of dry oats, which provides around 150 calories, 27 grams of carbohydrates, 5 grams of protein, and 2 grams of fat. You can adjust the portion size based on your daily caloric needs and hunger levels.
How do instant oats compare to rolled oats?
Instant oats are thinner and processed more to cook quickly, while rolled oats are thicker and take more time to prepare. Nutritionally, both are similar, but instant oats may have a higher glycemic index due to finer processing, causing quicker digestion and potentially faster spikes in blood sugar.
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 oats 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.
