Instant oats
Packaged product Grains and Pasta Goya
Instant oats contains 400 kcal per 100 g.
Roughly 66% of its calories come from carbohydrates, with 17% from protein and 17% from fat (estimated with general energy factors).
That is more energy than the typical item in grains and pasta on FoodFactly, where the median is 347 kcal per 100 g across 20,514 products.
100 g provides 26% of the Daily Value for iron.
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 | 400 kcal | |
| Total fat L | 7.5 g | 10% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 0 mg | 0% |
| Total carbohydrates L | 67.5 g | 25% |
| Dietary fiber L | 10 g | 36% |
| Total sugars L | 0 g | |
| Protein L | 17.5 g | 35% |
| Calcium L | 50 mg | 4% |
| Iron L | 4.8 mg | 26% |
| Potassium L | 425 mg | 9% |
% 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 17%
- Carbohydrates 66%
- Fat 17%
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
- Protein17.5 gin the top quarter of grains and pasta (median 8 g)
- Fiber10 gin the top quarter of grains and pasta (median 3 g)
- Sugars0 gin the lowest quarter of grains and pasta (median 2.2 g)
- Fat7.5 gin the top quarter of grains and pasta (median 2.8 g)
- Saturated fat0 gin the lowest quarter of grains and pasta (median 0.5 g)
- Sodium0 mgin the lowest quarter of grains and pasta (median 131 mg)
- Protein per 100 kcal4.4 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 0 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 | 400 kcal | 400 kcal |
| Protein | 17.5 g | 17.5 g |
| Carbohydrates | 67.5 g | 67.5 g |
| Fat | 7.5 g | 7.5 g |
| Fiber | 10 g | 10 g |
| Sugars | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
Product details
- Brand
- Goya
- Barcode
- 0041331050364
- Category
- Grains and Pasta
Ingredients
Ingredients not reported.
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Instant oats?
100 g of Instant oats has 400 kcal.
Is Instant oats high in protein?
Instant oats contains 17.5 g of protein per 100 g (35% of the 50 g Daily Value). About 17% 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 67.5 g of total carbohydrates per 100 g, including 10 g of fiber and 0 g of sugars.
How much fat is in Instant oats?
Instant oats contains 7.5 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Instant oats contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Instant oats?
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 August 28, 2026. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0041331050364. License: ODbL 1.0 (Open Food Facts). Source record dated August 28, 2026. Imported November 8, 2026.
- USDA FoodData Central: Branded Foods, record 2552328. License: CC0 1.0 (U.S. public domain). Source record dated March 31, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.