instant oatmeal
Packaged product Meals and Dishes Best Choice
Instant oatmeal contains 393 kcal per 100 g.
Roughly 69% of its calories come from carbohydrates, with 16% from fat and 15% 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 25,570 products.
100 g provides 157% of the Daily Value for iron, 41% of the Daily Value for calcium and 34% of the Daily Value for magnesium.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 393 kcal | |
| Total fat L | 7.1 g | 9% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 268 mg | 12% |
| Total carbohydrates L | 67.9 g | 25% |
| Dietary fiber L | 10.7 g | 38% |
| Total sugars L | 0 g | |
| Protein L | 14.3 g | 29% |
| Calcium L | 536 mg | 41% |
| Iron L | 28.2 mg | 157% |
| Magnesium L | 143 mg | 34% |
| Phosphorus L | 357 mg | 29% |
| Potassium L | 357 mg | 8% |
% 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 69%
- Fat 16%
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
- Protein14.3 gin the top quarter of meals and dishes (median 10 g)
- Fiber10.7 gin the top quarter of meals and dishes (median 1.7 g)
- Sugars0 gin the lowest quarter of meals and dishes (median 2.6 g)
- Fat7.1 gbelow the median for meals and dishes (median 8.2 g)
- Saturated fat0 gin the lowest quarter of meals and dishes (median 2.7 g)
- Sodium268 mgin the lowest quarter of meals and dishes (median 421 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 1.8 g |
|---|---|
| Polyunsaturated fat L | 1.8 g |
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 0 IU |
|---|
Other components (2)
| Fiber, soluble L | 4 g |
|---|---|
| Vitamin A, IU L | 4,460 IU |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 393 kcal | 393 kcal |
| Protein | 14.3 g | 14.3 g |
| Carbohydrates | 67.9 g | 67.9 g |
| Fat | 7.1 g | 7.1 g |
| Fiber | n/a | 10.7 g |
| Sugars | 0 g | 0 g |
| Sodium | 268 mg | 268 mg |
Product details
- Brand
- Best Choice
- Barcode
- 0070038304821
- Category
- Meals and Dishes
- NOVA group
- 4 processing level (1 to 4), as classified by Open Food Facts
Ingredients
whole grain rolled oats, oat flour (whole), is contains less than 2% of: calcium carbonate (a source of st calcium), salt, guar gum, caramel color, ferric phosphate (a source of iron), vitamin a palmitate. (6g7 proudly
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Original Instant Oatmeal H-E-B | 393 | 14.3 g | 67.9 g | 7.1 g |
| Bite Sized Oatmeal Cookies Bake Shop Bakery | 393 | 7.1 g | 64.3 g | 12.5 g |
| Shredded Natural, Pizza Blend, Mozzarella & Munster, Cheese Natural & Kosher | 393 | 21.4 g | 0 g | 32.1 g |
| Original Oat Meal Best Choice | 393 | 14.3 g | 67.9 g | 7.1 g |
| Oatmeal Chocolate Chip Plant Based Protein Bar ALOHA | 393 | 25 g | 48.2 g | 14.3 g |
| Diet Shake Meal Replacement - Strawberry Sci-Mx | 393 | 49 g | 25 g | 8.9 g |
| High Protein Pulled Pork Burrito South Of The Border By Chefs In Wheels | 393 | 17.2 g | 52 g | 11.6 g |
| Fancy shredded pizza cheese Wegmans | 393 | 21.4 g | 7.1 g | 32.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in instant oatmeal?
100 g of instant oatmeal has 393 kcal.
Is instant oatmeal high in protein?
Instant oatmeal contains 14.3 g of protein per 100 g (29% of the 50 g Daily Value). About 15% of its calories come from protein. Compared with other meals and dishes, that is among the highest quarter (median 10 g).
How many carbs are in instant oatmeal?
Instant oatmeal has 67.9 g of total carbohydrates per 100 g, including 10.7 g of fiber and 0 g of sugars.
How much fat is in instant oatmeal?
Instant oatmeal contains 7.1 g of fat per 100 g, of which 0 g is saturated (0% 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 iron (157% DV), calcium (41% DV), magnesium (34% DV) and phosphorus (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in instant oatmeal?
100 g contains 268 mg of sodium, 12% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated July 30, 2022. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 2415994. License: CC0 1.0 (U.S. public domain). Source record dated January 28, 2022. Imported November 6, 2026.
- Open Food Facts, record 0070038304821. License: ODbL 1.0 (Open Food Facts). Source record dated July 30, 2022. Imported November 7, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.