How many calories are in Instant Oats?

100 g of Instant Oats has 407 kcal. Serving, 30.0 g (30 g): about 122 kcal.

Is Instant Oats high in protein?

Instant Oats contains 14.7 g of protein per 100 g (29% of the 50 g Daily Value), or 4.4 g in serving, 30.0 g (30 g). About 15% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 8 g).

How many carbs are in Instant Oats?

Instant Oats has 69.7 g of total carbohydrates per 100 g, including 9.7 g of fiber and 5.3 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Instant Oats?

Instant Oats contains 7.3 g of fat per 100 g, of which 1.7 g is saturated (8% of the Daily Value).

Where does this nutrition data come from?

From Open Food Facts, record dated May 3, 2021. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Instant Oats

Packaged product Grains and Pasta Gold Roast

Instant Oats contains 407 kcal per 100 g. A serving, 30.0 g (30 g) provides about 122 kcal.

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 grains and pasta on FoodFactly, where the median is 346 kcal per 100 g across 24,518 products.

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

407kcal per 100 g

14.7 gprotein

69.7 gcarbohydrates

7.3 gfat

122kcal in serving, 30.0 g (30 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	407 kcal
Total fat L	7.3 g	9%
Saturated fat L	1.7 g	8%
Sodium	not reported
Total carbohydrates L	69.7 g	25%
Dietary fiber L	9.7 g	35%
Total sugars L	5.3 g
Protein L	14.7 g	29%

% 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).

Nutritional insights

Protein14.7 gin the top quarter of grains and pasta (median 8 g)
Fiber9.7 gin the top quarter of grains and pasta (median 3 g)
Sugars5.3 gin the top quarter of grains and pasta (median 2.2 g)
Fat7.3 gabove the median for grains and pasta (median 2.9 g)
Saturated fat1.7 gabove the median for grains and pasta (median 0.53 g)
Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand: Gold Roast
Barcode: 8888311091588
Label serving: 30.0 g
Category: Grains and Pasta

Ingredients

Ingredients not reported.

Similar products

Food	Calories	Protein	Carbs	Fat
Pasta de amendoim brigadeiro Better PB	407	36.7 g	23.3 g	18 g
Cereal KitKat Nestlé	407	8 g	66.7 g	10.3 g
Pasta De Amendoim Brigadeiro Better Bp	407	36.7 g	23.3 g	18 g
Crunchy oats clusters Carman's	407	9.3 g	56.7 g	14.2 g
30% Protein Cereals Mr. Iron	407	36 g	37 g	13 g
Cereal KitKat Kit Kat	407	8 g	66.7 g	10.3 g
R-Oats NZ Protein	407	36.8 g	32.7 g	13.2 g
미줏다루 Roasted Multi-Grain Powder 배대강 Baedaegam	406	14.9 g	76.8 g	4.4 g

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

Source of the nutrition information

Open Food Facts, record 8888311091588. License: ODbL 1.0 (Open Food Facts). Source record dated May 3, 2021. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 85/100 (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.