How many calories are in Instant Oats?

100 g of Instant Oats has 369 kcal. Serving, 50 g (50 g): about 185 kcal.

Is Instant Oats high in protein?

Instant Oats contains 13 g of protein per 100 g (26% of the 50 g Daily Value), or 6.5 g in serving, 50 g (50 g). About 15% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 12.5 g).

How many carbs are in Instant Oats?

Instant Oats has 60 g of total carbohydrates per 100 g, including 9.3 g of fiber and 1.2 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Instant Oats?

Instant Oats contains 6.7 g of fat per 100 g, of which 1.3 g is saturated (7% of the Daily Value).

How much sodium is in Instant Oats?

100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated March 26, 2026. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Instant Oats

Packaged product Grains and Pasta ESN

Instant Oats contains 369 kcal per 100 g. A serving, 50 g (50 g) provides about 185 kcal.

Roughly 68% of its calories come from carbohydrates, with 17% from fat and 15% from protein (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (373 kcal per 100 g).

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

369kcal per 100 g

13 gprotein

60 gcarbohydrates

6.7 gfat

185kcal in serving, 50 g (50 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	369 kcal
Total fat L	6.7 g	9%
Saturated fat L	1.3 g	7%
Sodium L	4 mg	0.2%
Total carbohydrates L	60 g	22%
Dietary fiber L	9.3 g	33%
Total sugars L	1.2 g
Protein L	13 g	26%

% 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 15%
Carbohydrates 68%
Fat 17%

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

Nutritional insights

Protein13 gabove the median for grains and pasta (median 12.5 g)
Fiber9.3 gbelow the median for grains and pasta (median 10 g)
Fat6.7 gbelow the median for grains and pasta (median 7 g)
Saturated fat1.3 gabove the median for grains and pasta (median 1.3 g)
Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand: ESN
Barcode: 0264056666300
Label serving: 50 g
Category: Oat
Nutri-Score: A as computed by Open Food Facts

Ingredients

Ingredients not reported.

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Oats Saffola	369	12.6 g	66.8 g	8 g
Organic Instant Oat Flakes Organic Shop	369	13.2 g	67.2 g	6.8 g
Glutenfri Lettkokte havregryn Møllerens	369	14.1 g	57.2 g	6.7 g
Møllerens Urkraft Lettkokte Havregryn Møllerens	369	14.2 g	69.2 g	6.7 g
Płatki owsiane błyskawiczne Auchan	369	13 g	59 g	6.8 g
Mighty Oats Mornflake	369	11.5 g	58 g	7.6 g
British Porridge Oats Asda	369	12 g	61 g	6.1 g

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

Source of the nutrition information

Open Food Facts, record 0264056666300. License: ODbL 1.0 (Open Food Facts). Source record dated March 26, 2026. 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.