How many calories are in instant oatmeal plain dry?
Instant oatmeal plain dry (1 packet, 28 g) has 101 calories. 100 g has 362 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 100.
Nutrition database · Breakfast cereals
Instant Oatmeal Plain Dry Nutrition Facts
Instant oatmeal plain dry (1 packet, 28 g) has 101 calories, 3.3 g protein, 19.5 g carbohydrate and 1.9 g fat, according to USDA FoodData Central. 100 g has 362 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Instant Oatmeal Plain Dry Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 packet (28 g)
At a glance
- Calories
- 101
- Protein
- 3.3 g · 7%
- Total carbohydrate
- 19.5 g · 7%
- Total fat
- 1.9 g · 2%
- Dietary fiber
- 2.8 g · 10%
- Total sugars
- 0.4 g · 0%
- Sodium
- 62 mg · 3%
Opens the free label generator with this amount of instant oatmeal plain dry already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 101 | 362 | |
| Total fat | 1.9 g | 2% | 6.9 g |
| Saturated fat | 0.4 g | 0% | 1.35 g |
| Trans fat | <0.1 g | 0.02 g | |
| Monounsaturated fat | 0.7 g | 2.33 g | |
| Polyunsaturated fat | 0.7 g | 2.53 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 62 mg | 3% | 220 mg |
| Total carbohydrate | 19.5 g | 7% | 69.5 g |
| Dietary fiber | 2.8 g | 10% | 10 g |
| Total sugars | 0.4 g | 1.5 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 3.3 g | 11.9 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 216 mcg | 25% | 772 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.14 mg | 0% | 0.51 mg |
| Vitamin K | 0.53 mcg | 0% | 1.9 mcg |
| Thiamin (B1) | 0.12 mg | 10% | 0.45 mg |
| Riboflavin (B2) | <0.1 mg | 0% | 0.05 mg |
| Niacin (B3) | 0.29 mg | 0% | 1.04 mg |
| Vitamin B6 | <0.1 mg | 0% | 0.08 mg |
| Folate (DFE) | 9 mcg | 2% | 32 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 7.8 mg | 0% | 27.7 mg |
| Minerals | |||
| Calcium | 98 mg | 8% | 351 mg |
| Iron | 6.9 mg | 40% | 24.7 mg |
| Potassium | 102 mg | 2% | 366 mg |
| Magnesium | 36 mg | 8% | 128 mg |
| Phosphorus | 118 mg | 10% | 423 mg |
| Zinc | 0.7 mg | 6% | 2.51 mg |
| Copper | 0.1 mg | 10% | 0.36 mg |
| Manganese | 0.95 mg | 40% | 3.39 mg |
| Selenium | 6.5 mcg | 10% | 23.2 mcg |
| Other | |||
| Water | 2.5 g | 8.92 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Instant Oatmeal Plain Dry nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 packet | 28 g | 101 | 19.5 g | 3.3 g | 1.9 g | 2.8 g | 0.4 g |
| 100 g | 100 g | 362 | 69.5 g | 11.9 g | 6.9 g | 10 g | 1.5 g |
How much iron is in instant oatmeal plain dry?
Instant oatmeal plain dry (1 packet, 28 g) has 6.9 mg of iron, 40% of the Daily Value. 100 g has 24.7 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much manganese is in instant oatmeal plain dry?
Instant oatmeal plain dry (1 packet, 28 g) has 0.95 mg of manganese, 40% of the Daily Value. 100 g has 3.39 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Instant Oatmeal Plain Dry nutrition per 100 grams
100 g of instant oatmeal plain dry has 362 calories, 11.9 g protein, 69.5 g carbohydrate, 10 g fiber, 1.5 g sugars and 6.9 g fat.
Where the calories in instant oatmeal plain dry come from
About 72% of the calories in instant oatmeal plain dry come from carbohydrate, 16% from fat and 12% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Instant Oatmeal Plain Dry compares with other breakfast cereals
Per 100 g, compared with the other 195 breakfast cereals in this database, instant oatmeal plain dry has fewer calories than 64% of them and more protein than 88%.
Instant Oatmeal Plain Dry nutrition label for Canada, the EU and the UK
The same serving of instant oatmeal plain dry, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 packet (28g) / pour 1 packet (28g)
Calories
100
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.9 g | 3 % |
| Saturated / Saturés | 0.4 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 60 mg | 3 % |
| Carbohydrate / Glucides | 19 g | 7 % |
| Fibre / Fibres | 3 g | 10 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 3 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 98 mg | 8 % |
| Iron / Fer | 7 mg | 38 % |
| Potassium | 102 mg | 3 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1515 kJ / 362 kcal |
| Fat | 6.9 g |
| of which saturates | 1.3 g |
| Carbohydrate | 70 g |
| of which sugars | 1.5 g |
| Protein | 12 g |
| Salt | 0.6 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28g | %RI* | |
|---|---|---|---|
| Energy | 1515 kJ 362 kcal |
424 kJ 101 kcal |
5.1% |
| Fat | 6.9g | 1.9g | 2.8% |
| of which saturates | 1.3g | 0.4g | 1.9% |
| Carbohydrate | 70g | 19g | 7.5% |
| of which sugars | 1.5g | 0 gg | <1% |
| Fibre | 10.0g | 2.8g | - |
| Protein | 12g | 3.3g | 6.7% |
| Salt | 0.55g | 0.15g | 2.6% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about instant oatmeal plain dry
How many calories are in instant oatmeal plain dry?
Instant oatmeal plain dry (1 packet, 28 g) has 101 calories. 100 g has 362 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 100.
How many calories are in 100 g of instant oatmeal plain dry?
100 g of instant oatmeal plain dry has 362 calories, 11.9 g protein, 69.5 g carbohydrate and 6.9 g fat.
How much protein is in instant oatmeal plain dry?
Instant oatmeal plain dry (1 packet, 28 g) has 3.3 g protein, 7% of the 50 g Daily Value. 100 g has 11.9 g.
What is a serving of instant oatmeal plain dry?
This page defaults to 1 packet (28 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for instant oatmeal plain dry.
Can I use instant oatmeal plain dry in a Nutrition Facts label calculation?
Yes. Open the generator with instant oatmeal plain dry added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with instant oatmeal plain dry
- Oats153 cal per 1/2 cup
- Muesli372 cal per 100 g
- Quaker Reduced Sugar Cinnamon Spice Oatmeal122 cal per 1 packet (1 NLEA serving)
- Quaker Quick Oats148 cal per 1/2 cup
- Quaker Quick Oats with Iron148 cal per 1/2 cup
More in Breakfast cereals
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- Quaker Instant Grits Ham 'n' Cheese99 cal per 1 packet (1 NLEA serving)
- Quaker Reduced Sugar Fruit & Cream Oatmeal124 cal per 1 packet
- Quaker Reduced Sugar Apple Cinnamon Oatmeal111 cal per 1 packet (1 NLEA serving)
- Quaker Raisin Date Walnut Instant Oatmeal137 cal per 1 packet
- Quaker Real Medleys Summer Berry247 cal per 1 package (1 NLEA serving)
- Quaker Real Medleys Blueberry Hazelnut270 cal per 1 package (1 NLEA serving)
- Quaker Organic Instant Oatmeal150 cal per 1 packet
Tools and guides for labeling instant oatmeal plain dry
If you make and sell a product that contains instant oatmeal plain dry, these free tools cover the next steps.
- Nutrition Facts label generatorAdd instant oatmeal plain dry and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare instant oatmeal plain dry with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171661: "Cereals, oats, instant, fortified, plain, dry". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
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