Instant Oatmeal, Plain, Cooked
160 calories per 1 cup, cooked (234 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, cooked (234 g)% Daily Value
- Calories160 kcal
- Total Fat3 g4%
- Saturated Fat0.5 g3%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium115 mg5%
- Total Carbohydrate27 g10%
- Dietary Fiber4 g14%
- Total Sugars1 g
- Added Sugars—
- Protein6 g
- Vitamin D0 mcg0%
- Calcium190 mg15%
- Iron13.9 mg80%
- Potassium140 mg4%
- Monounsaturated fat1 g
- Polyunsaturated fat1 g
- Vitamin A300 mcg RAE35%
- Vitamin C0 mg0%
- Vitamin E0.2 mg2%
- Vitamin K1 mcg0%
- Thiamin0.61 mg50%
- Riboflavin0.5 mg40%
- Vitamin B60.68 mg40%
- Folate165 mcg DFE40%
- Vitamin B120 mcg0%
- Pantothenic Acid0.7 mg15%
- Phosphorus180 mg15%
- Magnesium60 mg15%
- Zinc1.5 mg15%
- Selenium12 mcg20%
- Copper0.15 mg15%
- Manganese1.31 mg60%
- Choline10 mg2%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories159 kcal → 160 kcal · nearest 10 kcal
- Total Fat3.18 g → 3 g · nearest 0.5 g
- Saturated Fat0.529 g → 0.5 g · nearest 0.5 g
- Trans Fat0.00702 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium115 mg → 115 mg · nearest 5 mg
- Total Carbohydrate27.3 g → 27 g · nearest 1 g
- Dietary Fiber3.98 g → 4 g · nearest 1 g
- Total Sugars1.08 g → 1 g · nearest 1 g
- Protein5.55 g → 6 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium187 mg → 190 mg · nearest 10 mg (FDA guidance)
- Iron13.9 mg → 13.9 mg · nearest 0.1 mg (FDA guidance)
- Potassium143 mg → 140 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein14% of calories
- Fat18% of calories
- Carbohydrate69% of calories
Questions about Instant Oatmeal
How many calories are in Instant Oatmeal?
Instant Oatmeal, Plain, Cooked has 160 calories per 1 cup, cooked (234 g) and 70 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Instant Oatmeal?
Instant Oatmeal, Plain, Cooked has 6 g of protein per 1 cup, cooked (234 g) and 2 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 171662.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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For information only. Check the sources before printing a label.