How many calories are in Instant Oatmeal?

100 g of Instant Oatmeal has 370 kcal. Serving, 1 cup, 54 g (54 g): about 200 kcal.

How much protein is in Instant Oatmeal?

Instant Oatmeal contains 7.4 g of protein per 100 g (15% of the 50 g Daily Value), or 4 g in serving, 1 cup, 54 g (54 g). About 8% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 9.4 g).

How many carbs are in Instant Oatmeal?

Instant Oatmeal has 77.8 g of total carbohydrates per 100 g, including 5.6 g of fiber and 33.3 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 3.7 g of fat per 100 g, of which 0.93 g is saturated (5% of the Daily Value).

What vitamins and minerals does Instant Oatmeal contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (62% DV), Niacin (B3) (46% DV), iron (37% DV), calcium (28% DV) and magnesium (18% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Instant Oatmeal?

100 g contains 537 mg of sodium, 23% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated July 14, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Instant Oatmeal

Packaged product Breakfast Cereals Giant

Instant Oatmeal contains 370 kcal per 100 g. A serving, 1 cup, 54 g (54 g) provides about 200 kcal.

Roughly 83% of its calories come from carbohydrates, with 9% from fat and 8% from protein (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (403 kcal per 100 g).

100 g provides 62% of the Daily Value for Vitamin A, 46% of the Daily Value for Niacin (B3) and 37% of the Daily Value for iron.

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

370kcal per 100 g

7.4 gprotein

77.8 gcarbohydrates

3.7 gfat

200kcal in serving, 1 cup, 54 g (54 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	370 kcal
Total fat L	3.7 g	5%
Saturated fat L	0.93 g	5%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	537 mg	23%
Total carbohydrates L	77.8 g	28%
Dietary fiber L	5.6 g	20%
Total sugars L	33.3 g
Added sugars L	27.8 g	56%
Protein L	7.4 g	15%
Vitamin A L	556 µg	62%
Vitamin C L	0 mg	0%
Niacin (B3) L	7.4 mg	46%
Calcium L	370 mg	28%
Iron L	6.7 mg	37%
Magnesium L	74 mg	18%
Phosphorus L	185 mg	15%
Potassium L	174 mg	4%

% 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 8%
Carbohydrates 83%
Fat 9%

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

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein7.4 gbelow the median for breakfast cereals (median 9.4 g)
Fiber5.6 gbelow the median for breakfast cereals (median 7.1 g)
Sugars33.3 gin the top quarter of breakfast cereals (median 17.8 g)
Fat3.7 gin the lowest quarter of breakfast cereals (median 11.8 g)
Saturated fat0.93 gbelow the median for breakfast cereals (median 2.1 g)
Sodium537 mgin the top quarter of breakfast cereals (median 136 mg)
Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand: Giant
Barcode: 0688267138232
Label serving: 1 cup (54 g)
Category: Breakfast Cereals
Nutri-Score: D as computed by Open Food Facts
NOVA group: 4 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Whole grain rolled oats, sugar, dehydrated apples (treated with sodium sulfite to promote color retention), cinnamon, salt, calcium carbonate (a source of calcium), natural flavors, guar gum, mono - and diglycerides, ferric phosphate (a source of iron), niacinamide*, pyridoxine hydrochloride (vitamin b6)*, riboflavin*, vitamin a palmitate, thiamin mononitrate*, folic acid*.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats Sugar Apple Cinnamon Salt

Similar products

Food	Calories	Protein	Carbs	Fat
Frosted Cinnamon roll Post	370	8 g	72.3 g	3.3 g
Golden Fit chocolate Golden Foods	370	6.7 g	76.7 g	4.2 g
Ancient Grains Cereal Hoops Doves Farm	370	10.7 g	70 g	2.7 g
Frosted Cheerios Cheerios	370	7.4 g	81.5 g	5.6 g
Cereals, corn grits, white, regular and quick, enriched, dry Dried or dry	370	7.7 g	79.1 g	1.8 g
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Dried or dry	370	10.5 g	76.5 g	1.5 g
Frosted Shredders Nestlé	370	9.5 g	74.8 g	1.5 g
Cereals, CREAM OF RICE, dry Dried or dry	370	6.3 g	82.4 g	0.5 g

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

Source of the nutrition information

Open Food Facts, record 0688267138232. License: ODbL 1.0 (Open Food Facts). Source record dated July 14, 2026. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (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.