Instant Oatmeal, Plain, Cooked — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 0.12 g |
| Alcohol, ethyl | 0 g |
| Arginine | 0.177 g |
| Ash | 0.56 g |
| Aspartic acid | 0.272 g |
| Caffeine | 0 mg |
| Calcium, Ca | 80 mg |
| Carbohydrate, by difference | 11.7 g |
| Carotene, alpha | 0 µg |
| Carotene, beta | 0 µg |
| Cholesterol | 0 mg |
| Choline, total | 4.7 mg |
| Copper, Cu | 0.066 mg |
| Cryptoxanthin, beta | 0 µg |
| Cystine | 0.086 g |
| Energy | 68 kcal |
| Energy | 283 kJ |
| Fatty acids, total monounsaturated | 0.391 g |
| Fatty acids, total polyunsaturated | 0.426 g |
| Fatty acids, total saturated | 0.226 g |
| Fatty acids, total trans | 0.003 g |
| Fiber, total dietary | 1.7 g |
| Folate, DFE | 71 µg |
| Folate, food | 5 µg |
| Folate, total | 44 µg |
| Folic acid | 39 µg |
| Fructose | 0 g |
| Galactose | 0.16 g |
| Glucose | 0 g |
| Glutamic acid | 0.578 g |
| Glycine | 0.14 g |
| Histidine | 0.057 g |
| Iron, Fe | 5.96 mg |
| Isoleucine | 0.105 g |
| Lactose | 0 g |
| Leucine | 0.2 g |
| Lutein + zeaxanthin | 0 µg |
| Lycopene | 0 µg |
| Lysine | 0.135 g |
| Magnesium, Mg | 26 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.558 mg |
| Methionine | 0.04 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.002 g |
| MUFA 17:1 | 0 g |
| MUFA 18:1 | 0.379 g |
| MUFA 20:1 | 0.008 g |
| MUFA 22:1 | 0.001 g |
| Niacin | 3.02 mg |
| Pantothenic acid | 0.317 mg |
| Phenylalanine | 0.13 g |
| Phosphorus, P | 77 mg |
| Potassium, K | 61 mg |
| Proline | 0.101 g |
| Protein | 2.37 g |
| PUFA 18:2 | 0.411 g |
| PUFA 18:3 | 0.012 g |
| PUFA 18:4 | 0 g |
| PUFA 2:5 n-3 (EPA) | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 130 µg |
| Riboflavin | 0.215 mg |
| Selenium, Se | 5 µg |
| Serine | 0.137 g |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.002 g |
| SFA 15:0 | 0 g |
| SFA 16:0 | 0.202 g |
| SFA 17:0 | 0.001 g |
| SFA 18:0 | 0.018 g |
| SFA 20:0 | 0.002 g |
| SFA 22:0 | 0 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| Sodium, Na | 49 mg |
| Starch | 10.4 g |
| Sucrose | 0.29 g |
| Sugars, total including NLEA | 0.46 g |
| Theobromine | 0 mg |
| Thiamin | 0.26 mg |
| Threonine | 0.083 g |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, delta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocotrienol, alpha | 0.18 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Total lipid (fat) | 1.36 g |
| Tryptophan | 0.04 g |
| Tyrosine | 0.085 g |
| Valine | 0.151 g |
| Vitamin A, IU | 433 IU |
| Vitamin A, RAE | 130 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.29 mg |
| Vitamin C, total ascorbic acid | 0 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (phylloquinone) | 0.4 µg |
| Water | 84 g |
| Zinc, Zn | 0.62 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 171662, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/instant-oatmeal-plain-cooked-171662/