How many calories are in Instant oatmeal?

100 g of Instant oatmeal has 348 kcal. Serving, 1 serving, 40 g (40 g): about 139 kcal.

Is Instant oatmeal high in protein?

Instant oatmeal contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 4.2 g in serving, 1 serving, 40 g (40 g). About 12% of its calories come from protein. Compared with other meals and dishes, that is above the median (median 10 g).

How many carbs are in Instant oatmeal?

Instant oatmeal has 57.2 g of total carbohydrates per 100 g, including 11.2 g of fiber and 1 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Instant oatmeal?

Instant oatmeal contains 8.5 g of fat per 100 g, of which 2 g is saturated (10% of the Daily Value).

How much sodium is in Instant oatmeal?

100 g contains 2.5 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated May 15, 2025. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Instant oatmeal

Packaged product Meals and Dishes Captain

Instant oatmeal contains 348 kcal per 100 g. A serving, 1 serving, 40 g (40 g) provides about 139 kcal.

Roughly 66% of its calories come from carbohydrates, with 22% from fat and 12% from protein (estimated with general energy factors).

That is more energy than the typical item in meals and dishes on FoodFactly, where the median is 237 kcal per 100 g across 35,433 products.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

348kcal per 100 g

10.5 gprotein

57.2 gcarbohydrates

8.5 gfat

139kcal in serving, 1 serving, 40 g (40 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	348 kcal
Total fat L	8.5 g	11%
Saturated fat L	2 g	10%
Sodium L	2.5 mg	0.1%
Total carbohydrates L	57.2 g	21%
Dietary fiber L	11.2 g	40%
Total sugars L	1 g
Protein L	10.5 g	21%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 12%
Carbohydrates 66%
Fat 22%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Nutritional insights

Protein10.5 gabove the median for meals and dishes (median 10 g)
Fiber11.2 gin the top quarter of meals and dishes (median 1.8 g)
Sugars1 gin the lowest quarter of meals and dishes (median 2.6 g)
Fat8.5 gabove the median for meals and dishes (median 8.3 g)
Saturated fat2 gbelow the median for meals and dishes (median 2.7 g)
Sodium2.5 mgin the lowest quarter of meals and dishes (median 433 mg)
Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	2.8 g
Polyunsaturated fat L	3.5 g

Product details

Brand: Captain
Barcode: 9556183960026
Quantity: 40 g
Label serving: 1 serving (40 g)
Category: Meals and Dishes

Ingredients

Ingredients not reported.

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 9556183960026. License: ODbL 1.0 (Open Food Facts). Source record dated May 15, 2025. Imported November 8, 2026.

Last updated: November 8, 2026. Data quality score: 90/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.