Calories in Oatmeal, instant, plain, made with water, fat added
Generic food Meals and Dishes
Oatmeal, instant, plain, made with water, fat added contains 88 kcal per 100 g. A typical serving of 1 oz, cooked (28.4 g) provides about 25 kcal.
Roughly 55% of its calories come from carbohydrates, with 36% from fat and 9% from protein (estimated with general energy factors).
That is less energy than the typical item in oatmeal on FoodFactly, where the median is 100 kcal per 100 g across 21 foods.
100 g provides 25% of the Daily Value for iron and 19% of the Daily Value for Vitamin A.
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 | 88 kcal | |
| Total fat C | 3.7 g | 5% |
| Saturated fat C | 1.3 g | 7% |
| Cholesterol C | 5 mg | 2% |
| Sodium C | 63 mg | 3% |
| Total carbohydrates C | 12.7 g | 5% |
| Dietary fiber C | 1.8 g | 6% |
| Total sugars C | 0.29 g | |
| Protein C | 2.2 g | 4% |
| Vitamin A C | 167 µg | 19% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.33 mg | 2% |
| Vitamin K C | 1.8 µg | 2% |
| Thiamin (B1) C | 0.073 mg | 6% |
| Riboflavin (B2) C | 0.009 mg | 0.7% |
| Niacin (B3) C | 0.18 mg | 1% |
| Vitamin B6 C | 0.051 mg | 3% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 5.6 mg | 1% |
| Calcium C | 67 mg | 5% |
| Iron C | 4.5 mg | 25% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 78 mg | 6% |
| Potassium C | 68 mg | 1% |
| Zinc C | 0.47 mg | 4% |
| Copper C | 0.074 mg | 8% |
| Selenium C | 4.2 µg | 8% |
% 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 9%
- Carbohydrates 55%
- Fat 36%
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
- Protein2.2 gin the lowest quarter of oatmeal (median 2.4 g)
- Sugars0.29 gin the lowest quarter of oatmeal (median 2.2 g)
- Fat3.7 gin the top quarter of oatmeal (median 2.6 g)
- Saturated fat1.3 gin the top quarter of oatmeal (median 0.98 g)
- Sodium63 mgin the lowest quarter of oatmeal (median 93 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water80.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 0.85 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 | 0.8 g |
| SFA 4:0 C | 0.04 g |
| SFA 6:0 C | 0.028 g |
| SFA 8:0 C | 0.017 g |
| SFA 10:0 C | 0.038 g |
| SFA 12:0 C | 0.045 g |
| SFA 14:0 C | 0.14 g |
| SFA 16:0 C | 0.73 g |
| SFA 18:0 C | 0.23 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.053 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.022 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.014 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 166 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 6 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 milk, no added fat | 111 | 5 g | 17.1 g | 3 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 |
|---|---|---|---|---|
| Fast foods, potato, mashed | 89 | 1.7 g | 14.7 g | 2.8 g |
| Stuffed cabbage, with meat and rice, Syrian dish, Puerto Rican style | 84 | 3.1 g | 11.1 g | 3 g |
| Flavored pasta | 87 | 2.5 g | 14.4 g | 2.2 g |
| Fish curry with rice | 107 | 4 g | 15.2 g | 3.4 g |
| Rice, brown, with vegetables and gravy, NS as to fat | 105 | 2.2 g | 18.2 g | 2.6 g |
| Rice, brown, with vegetables and gravy, fat added | 105 | 2.2 g | 18.2 g | 2.6 g |
| Biryani with vegetables | 109 | 1.9 g | 17.9 g | 3.2 g |
| Chow mein or chop suey, meatless, with noodles | 117 | 3 g | 15.7 g | 5.1 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 88 kcal. 1 oz, cooked (28.4 g): about 25 kcal. 1 packet, dry, yields (148 g): about 130 kcal. 1 Keurig cup (170 g): about 150 kcal.
How much protein is in oatmeal?
Oatmeal contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 0.62 g in 1 oz, cooked (28.4 g). About 9% of its calories come from protein. Compared with other oatmeal, that is in the lowest quarter (median 2.4 g).
How many carbs are in oatmeal?
Oatmeal has 12.7 g of total carbohydrates per 100 g, including 1.8 g of fiber and 0.29 g of sugars.
How much fat is in oatmeal?
Oatmeal contains 3.7 g of fat per 100 g, of which 1.3 g is saturated (7% 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 (25% DV) and Vitamin A (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oatmeal?
100 g contains 63 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 2708388. 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.