Calories in Oatmeal, instant, plain, made with milk, no added fat
Generic food Meals and Dishes
Oatmeal, instant, plain, made with milk, no added fat contains 111 kcal per 100 g. A typical serving of 1 oz, cooked (28.4 g) provides about 31 kcal.
Roughly 59% of its calories come from carbohydrates, with 24% from fat and 17% from protein (estimated with general energy factors).
That is more energy than the typical item in oatmeal on FoodFactly, where the median is 100 kcal per 100 g across 21 foods.
100 g provides 26% of the Daily Value for iron, 21% of the Daily Value for Vitamin A and 18% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 111 kcal | |
| Total fat C | 3 g | 4% |
| Saturated fat C | 1.3 g | 6% |
| Cholesterol C | 7 mg | 2% |
| Sodium C | 73 mg | 3% |
| Total carbohydrates C | 17.1 g | 6% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 4.2 g | |
| Protein C | 5 g | 10% |
| Vitamin A C | 193 µg | 21% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.9 µg | 5% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 0.5 µg | 0.4% |
| Thiamin (B1) C | 0.12 mg | 10% |
| Riboflavin (B2) C | 0.12 mg | 9% |
| Niacin (B3) C | 0.28 mg | 2% |
| Vitamin B6 C | 0.062 mg | 4% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 0.43 µg | 18% |
| Choline C | 19 mg | 3% |
| Calcium C | 168 mg | 13% |
| Iron C | 4.7 mg | 26% |
| Magnesium C | 34 mg | 8% |
| Phosphorus C | 163 mg | 13% |
| Potassium C | 196 mg | 4% |
| Zinc C | 0.82 mg | 7% |
| Copper C | 0.069 mg | 8% |
| Selenium C | 5.9 µg | 11% |
% 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 59%
- Fat 24%
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
- Protein5 gin the top quarter of oatmeal (median 2.4 g)
- Fiber1.9 gin the top quarter of oatmeal (median 1.8 g)
- Sugars4.2 gabove the median for oatmeal (median 2.2 g)
- Fat3 gabove the median for oatmeal (median 2.6 g)
- Saturated fat1.3 gin the top quarter of oatmeal (median 0.98 g)
- Sodium73 mgin the lowest quarter of oatmeal (median 93 mg)
- Protein per 100 kcal4.5 gprotein density, useful for comparing foods with different calorie levels
- Water73.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.81 g |
|---|---|
| Polyunsaturated fat C | 0.54 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.52 g |
| SFA 4:0 C | 0.037 g |
| SFA 6:0 C | 0.029 g |
| SFA 8:0 C | 0.019 g |
| SFA 10:0 C | 0.045 g |
| SFA 12:0 C | 0.053 g |
| SFA 14:0 C | 0.17 g |
| SFA 16:0 C | 0.69 g |
| SFA 18:0 C | 0.19 g |
| MUFA 18:1 C | 0.8 g |
| PUFA 18:3 C | 0.02 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.028 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.011 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 192 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Oatmeal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oatmeal, fast food, plain | 80 | 2.6 g | 11.9 g | 2.5 g |
| Oatmeal, fast food, flavored | 110 | 2.4 g | 20.3 g | 2.3 g |
| Oatmeal, NFS | 76 | 2.2 g | 11.2 g | 2.6 g |
| Oatmeal, regular or quick, made with water, no added fat | 64 | 2.2 g | 11.4 g | 1.1 g |
| Oatmeal, regular or quick, made with water, fat added | 76 | 2.2 g | 11.2 g | 2.6 g |
| Oatmeal, regular or quick, made with milk, no added fat | 116 | 5.6 g | 16.2 g | 3.3 g |
| Oatmeal, regular or quick, made with milk, fat added | 128 | 5.5 g | 16 g | 4.8 g |
| Oatmeal, regular or quick, made with non-dairy milk, no added fat | 95 | 3.4 g | 14.4 g | 2.7 g |
| Oatmeal, regular or quick, made with non-dairy milk, fat added | 107 | 3.3 g | 14.2 g | 4.2 g |
| Oatmeal, instant, plain, made with water, no added fat | 68 | 2.3 g | 13.2 g | 1.3 g |
| Oatmeal, instant, plain, made with water, fat added | 88 | 2.2 g | 12.7 g | 3.7 g |
| Oatmeal, instant, plain, made with milk, fat added | 129 | 4.8 g | 16.5 g | 5.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ravioli, cheese-filled, with tomato sauce | 98 | 4 g | 15.2 g | 2.3 g |
| Pasta with sauce and meat, from school lunch | 117 | 6 g | 17.5 g | 3.1 g |
| Vegetable sandwich on wheat | 119 | 4.7 g | 20.1 g | 2.3 g |
| Pasta with tomato-based sauce, ready-to-heat | 120 | 3.6 g | 19.4 g | 3 g |
| Pasta with tomato-based sauce and seafood, ready-to-heat | 127 | 5.5 g | 19 g | 3 g |
| Beef and vegetables, Hawaiian style | 93 | 4.8 g | 14.2 g | 2.2 g |
| Pasta with tomato-based sauce, and added vegetables, ready-to-heat | 118 | 3.7 g | 19.2 g | 2.9 g |
| Pasta with tomato-based sauce, seafood, and added vegetables, ready-to-heat | 125 | 5.5 g | 18.8 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oatmeal?
100 g of oatmeal has 111 kcal. 1 oz, cooked (28.4 g): about 31 kcal. 1 packet, dry, yields (148 g): about 164 kcal. 1 Keurig cup (170 g): about 189 kcal.
How much protein is in oatmeal?
Oatmeal contains 5 g of protein per 100 g (10% of the 50 g Daily Value), or 1.4 g in 1 oz, cooked (28.4 g). About 17% of its calories come from protein. Compared with other oatmeal, that is among the highest quarter (median 2.4 g).
How many carbs are in oatmeal?
Oatmeal has 17.1 g of total carbohydrates per 100 g, including 1.9 g of fiber and 4.2 g of sugars.
How much fat is in oatmeal?
Oatmeal contains 3 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
What vitamins and minerals does oatmeal contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (26% DV), Vitamin A (21% DV), Vitamin B12 (18% DV), phosphorus (13% DV) and calcium (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oatmeal?
100 g contains 73 mg of sodium, 3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708389. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.