Instant rolled oats
Packaged product Grains and Pasta Bob's Red Mill
Instant rolled oats contains 406 kcal per 100 g. A serving, 1/3 cup, 32 g (32 g) provides about 130 kcal.
Roughly 71% of its calories come from carbohydrates, with 17% from fat and 12% from protein (estimated with general energy factors).
That is close to the median for grains and pasta on FoodFactly (378 kcal per 100 g).
100 g provides 214% of the Daily Value for manganese, 70% of the Daily Value for copper and 63% of the Daily Value for Thiamin (B1).
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 406 kcal | |
| Total fat L | 7.8 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 | 71.9 g | 26% |
| Dietary fiber L | 9.4 g | 34% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 12.5 g | 25% |
| Vitamin C L | 0 mg | 0% |
| Vitamin E L | 1.1 mg | 7% |
| Thiamin (B1) L | 0.76 mg | 63% |
| Riboflavin (B2) L | 0.14 mg | 11% |
| Niacin (B3) L | 0.96 mg | 6% |
| Pantothenic acid (B5) L | 1.4 mg | 27% |
| Vitamin B6 L | 0.12 mg | 7% |
| Calcium L | 44 mg | 3% |
| Iron L | 3.1 mg | 17% |
| Magnesium L | 177 mg | 42% |
| Phosphorus L | 523 mg | 42% |
| Potassium L | 325 mg | 7% |
| Zinc L | 4 mg | 36% |
| Copper L | 0.63 mg | 70% |
| Manganese L | 4.9 mg | 214% |
| Chloride L | 70 mg | 3% |
% 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 12%
- Carbohydrates 71%
- 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
- Protein12.5 gin the top quarter of grains and pasta (median 9.3 g)
- Fiber9.4 gabove the median for grains and pasta (median 7 g)
- Sugars0 gin the lowest quarter of grains and pasta (median 14.3 g)
- Fat7.8 gabove the median for grains and pasta (median 5 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 219 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water8.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 2.2 g |
|---|---|
| Polyunsaturated fat L | 2.5 g |
Sugars and starch (1)
| Starch L | 52.6 g |
|---|
Individual fatty acids (2)
| ALA (omega-3, 18:3 n-3) L | 0.073 g |
|---|---|
| Linoleic acid (omega-6, 18:2) L | 1.7 g |
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 0 IU |
|---|
Other components (2)
| Water L | 8.2 g |
|---|---|
| Alcohol L | 0 g |
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 | 406 kcal | 406 kcal |
| Protein | 12.5 g | 12.5 g |
| Carbohydrates | 71.9 g | 71.9 g |
| Fat | 7.8 g | 7.8 g |
| Fiber | 9.4 g | 9.4 g |
| Sugars | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
Product details
- Brand
- Bob's Red Mill
- Barcode
- 0039978031600
- Label serving
- 1/3 cup (32 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
Whole grain 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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| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nutritious sweetened corn & oat cereal, strawberry Post Foods Llc | 406 | 6.3 g | 87.5 g | 3.1 g |
| Nutritious Sweetened Corn & Oat Cereal Honey Comb | 406 | 6.3 g | 87.5 g | 3.1 g |
| Cracker di grano Ape Gaia | 406 | 12 g | 75 g | 5.7 g |
| Classic pizza Lema | 406 | 11 g | 64 g | 11 g |
| Corti di pane Osteria Italia | 406 | 10 g | 68 g | 10 g |
| Super granola 110 graines | 406 | 10 g | 59 g | 14 g |
| Cornetto crema Graziosi | 406 | 8.2 g | 45.8 g | 21 g |
| Farro soffiato al caramello bio Poggio del Farro | 406 | 9.5 g | 71 g | 8.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Instant rolled oats?
100 g of Instant rolled oats has 406 kcal. Serving, 1/3 cup, 32 g (32 g): about 130 kcal.
Is Instant rolled oats high in protein?
Instant rolled oats contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 4 g in serving, 1/3 cup, 32 g (32 g). About 12% 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 rolled oats?
Instant rolled oats has 71.9 g of total carbohydrates per 100 g, including 9.4 g of fiber and 0 g of sugars.
How much fat is in Instant rolled oats?
Instant rolled oats contains 7.8 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Instant rolled oats contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (214% DV), copper (70% DV), Thiamin (B1) (63% DV), magnesium (42% DV) and phosphorus (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Instant rolled 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 October 11, 2026. 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 2431497. License: CC0 1.0 (U.S. public domain). Source record dated June 28, 2018. Imported November 6, 2026.
- Open Food Facts, record 0039978031600. License: ODbL 1.0 (Open Food Facts). Source record dated October 11, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.