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Instant oatmeal

Packaged product Grains and Pasta Nature's Promise

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

Roughly 67% of its calories come from carbohydrates, with 18% from fat and 14% from protein (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (377 kcal per 100 g).

100 g provides 15% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

370kcal per 100 g
13 gprotein
61.1 gcarbohydrates
7.4 gfat
200kcal in serving, 1 single serve cup, 54 g (54 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 370 kcal
Total fat L 7.4 g 10%
Saturated fat L 1.9 g 9%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 0 mg 0%
Total carbohydrates L 61.1 g 22%
Dietary fiber L 7.4 g 26%
Total sugars L 1.9 g
Protein L 13 g 26%
Vitamin A L 0 µg0%
Vitamin C L 0 mg0%
Calcium L 37 mg3%
Iron L 2.7 mg15%

% 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: 14%Carbohydrates: 67%Fat: 18%370kcal / 100 g
  • Protein 14%
  • Carbohydrates 67%
  • Fat 18%

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

Iron15%Calcium3%Vitamin A0%Vitamin C0%

Nutritional insights

  • Protein13 gin the top quarter of grains and pasta (median 9.3 g)
  • Fiber7.4 gabove the median for grains and pasta (median 6.7 g)
  • Sugars1.9 gin the lowest quarter of grains and pasta (median 13 g)
  • Fat7.4 gabove the median for grains and pasta (median 5 g)
  • Saturated fat1.9 gin the top quarter of grains and pasta (median 0.53 g)
  • Sodium0 mgin the lowest quarter of grains and pasta (median 225 mg)
  • Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat L1.9 g
Polyunsaturated fat L3.7 g
Other components (1)
Vitamin A, IU L0 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 FactsUSDA Branded
Calories 370 kcal370 kcal
Protein 13 g13 g
Carbohydrates 61.1 g61.1 g
Fat 7.4 g7.4 g
Fiber 7.4 g7.4 g
Sugars 1.9 g1.9 g
Sodium 0 mg0 mg

Product details

Brand
Nature's Promise
Barcode
0688267033209
Label serving
1 SINGLE SERVE CUP (54 g)
Category
Cereals and their products
Nutri-Score
A as computed by Open Food Facts
NOVA group
1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Organic rolled oats.

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

Ingredient guides: Oats

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

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 1908023. License: CC0 1.0 (U.S. public domain). Source record dated March 11, 2018. Imported November 6, 2026.
  • Open Food Facts, record 0688267033209. License: ODbL 1.0 (Open Food Facts). Source record dated April 23, 2020. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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

Frequently asked questions

How many calories are in Instant oatmeal?

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

Is Instant oatmeal high in protein?

Instant oatmeal contains 13 g of protein per 100 g (26% of the 50 g Daily Value), or 7 g in serving, 1 single serve cup, 54 g (54 g). About 14% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 9.3 g).

How many carbs are in Instant oatmeal?

Instant oatmeal has 61.1 g of total carbohydrates per 100 g, including 7.4 g of fiber and 1.9 g of sugars.

How much fat is in Instant oatmeal?

Instant oatmeal contains 7.4 g of fat per 100 g, of which 1.9 g is saturated (9% 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 (15% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Instant oatmeal?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 23, 2020. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.