Calories in Oatmeal, instant, plain, made with water, no added fat
Generic food Meals and Dishes
Oatmeal, instant, plain, made with water, no added fat contains 68 kcal per 100 g. A typical serving of 1 oz, cooked (28.4 g) provides about 19 kcal.
Roughly 72% of its calories come from carbohydrates, with 16% from fat and 12% 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 26% of the Daily Value for iron and 16% 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 | 68 kcal | |
| Total fat C | 1.3 g | 2% |
| Saturated fat C | 0.26 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 45 mg | 2% |
| Total carbohydrates C | 13.2 g | 5% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 0.28 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 146 µg | 16% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.1 mg | 0.7% |
| Vitamin K C | 0.4 µg | 0.3% |
| Thiamin (B1) C | 0.076 mg | 6% |
| Riboflavin (B2) C | 0.009 mg | 0.7% |
| Niacin (B3) C | 0.19 mg | 1% |
| Vitamin B6 C | 0.015 mg | 0.9% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 5.2 mg | 0.9% |
| Calcium C | 69 mg | 5% |
| Iron C | 4.7 mg | 26% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 80 mg | 6% |
| Potassium C | 69 mg | 1% |
| Zinc C | 0.48 mg | 4% |
| Copper C | 0.076 mg | 8% |
| Selenium C | 4.4 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 12%
- Carbohydrates 72%
- Fat 16%
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
- Protein2.3 gin the lowest quarter of oatmeal (median 2.4 g)
- Fiber1.9 gin the top quarter of oatmeal (median 1.8 g)
- Sugars0.28 gin the lowest quarter of oatmeal (median 2.2 g)
- Fat1.3 gin the lowest quarter of oatmeal (median 2.6 g)
- Saturated fat0.26 gin the lowest quarter of oatmeal (median 0.98 g)
- Sodium45 mgin the lowest quarter of oatmeal (median 93 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water82.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.44 g |
|---|---|
| Polyunsaturated fat C | 0.48 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 | 0.46 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.23 g |
| SFA 18:0 C | 0.021 g |
| MUFA 18:1 C | 0.43 g |
| PUFA 18:3 C | 0.014 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.009 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 146 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 82.7 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, fat added | 88 | 2.2 g | 12.7 g | 3.7 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 |
|---|---|---|---|---|
| Chow fun noodles with vegetables, meatless | 74 | 1.6 g | 14.5 g | 0.97 g |
| Fast foods, potato, mashed | 89 | 1.7 g | 14.7 g | 2.8 g |
| Sushi roll, avocado | 93 | 1.8 g | 17.6 g | 1.5 g |
| Sushi roll, vegetable | 93 | 1.8 g | 17.6 g | 1.5 g |
| Rice, brown, with vegetables and gravy, no added fat | 94 | 2.3 g | 18.4 g | 1.2 g |
| Flavored pasta | 87 | 2.5 g | 14.4 g | 2.2 g |
| Stuffed cabbage, with meat and rice, Syrian dish, Puerto Rican style | 84 | 3.1 g | 11.1 g | 3 g |
| Rice, brown, with tomatoes and/or tomato based sauce, no added fat | 92 | 2.2 g | 19.1 g | 0.76 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 68 kcal. 1 oz, cooked (28.4 g): about 19 kcal. 1 packet, dry, yields (148 g): about 101 kcal. 1 oz, dry, yields (170 g): about 116 kcal.
How much protein is in oatmeal?
Oatmeal contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 0.64 g in 1 oz, cooked (28.4 g). About 12% 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 13.2 g of total carbohydrates per 100 g, including 1.9 g of fiber and 0.28 g of sugars.
How much fat is in oatmeal?
Oatmeal contains 1.3 g of fat per 100 g, of which 0.26 g is saturated (1% 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) and Vitamin A (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oatmeal?
100 g contains 45 mg of sodium, 2% 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 2708387. 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.