Instant maple oatmeal, no added fat

USDA name: Oatmeal, instant, maple flavored, no added fat

214 calories in 1 single serving container (210 g). Per 100 g, protein: 2.4 g, carbohydrates: 20.2 g, fat: 1.3 g.

Serving
1
= 210 g
214KCAL

Instant maple oatmeal, no added fat, 1 single serving container

214 calories

Protein
5.1 g
Carbs
42.5 g
Fat
2.6 g
Fiber
4 g
Sugars
16.8 g

Nutrition Facts

Serving size1 single serving container (210 g)
Amount per serving
Calories214
% Daily Value*
Total Fat 2.6 g3%
Saturated Fat 0.43 g2%
Cholesterol 0 mg0%
Sodium 286 mg12%
Total Carbohydrate 42.5 g15%
Dietary Fiber 4 g14%
Total Sugars 16.8 g
Protein 5.1 g
Vitamin D 0 mcg0%
Calcium 147 mg11%
Iron 5.7 mg32%
Potassium 200 mg4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B648% 0.81 mg
  • Thiamin (B1)44% 0.53 mg
  • Vitamin A43% 384 µg
  • Riboflavin (B2)41% 0.53 mg
  • Niacin (B3)39% 6.2 mg
  • Folate33% 132 µg
  • Choline2% 12.4 mg
  • Vitamin E2% 0.29 mg
  • Vitamin K1% 0.84 µg

Little or none: Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Iron32% 5.7 mg
  • Selenium17% 9.2 µg
  • Copper17% 0.15 mg
  • Phosphorus13% 168 mg
  • Sodium12% 286 mg
  • Magnesium12% 50.4 mg
  • Calcium11% 147 mg
  • Zinc9% 0.97 mg
  • Potassium4% 200 mg

How it compares

Against other records in Oatmeal, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Higher than 95%

    Same value as 0 of 20 other records.

    leastmost

  • Total fat

    Lower than 85%

    Same value as 0 of 20 other records.

    leastmost

  • Sugars

    Higher than 85%

    Same value as 0 of 20 other records.

    leastmost

  • Sodium

    Higher than 85%

    Same value as 0 of 20 other records.

    leastmost

  • Iron

    Higher than 65%

    Same value as 0 of 20 other records.

    leastmost

  • Fiber

    Higher than 60%

    Same value as 6 of 20 other records.

    leastmost

Questions

How many calories are in instant maple oatmeal, no added fat?
1 single serving container (210 g): 214 calories; protein: 5.1 g, carbohydrates: 42.5 g, fat: 2.6 g.
How much protein is in instant maple oatmeal, no added fat?
2.4 g per 100 g. Its estimated share of calories is 10%, using 4 kcal per gram of protein.
How many net carbs are in instant maple oatmeal, no added fat?
18.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water75.2 g
Energy102 kcal
Protein2.4 g
Total lipid (fat)1.3 g
Carbohydrate, by difference20.2 g
Fiber, total dietary1.9 g
Total Sugars8 g
Calcium, Ca70 mg
Iron, Fe2.7 mg
Magnesium, Mg24 mg
Phosphorus, P80 mg
Potassium, K95 mg
Sodium, Na136 mg
Zinc, Zn0.46 mg
Copper, Cu0.071 mg
Selenium, Se4.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.25 mg
Riboflavin0.25 mg
Niacin2.9 mg
Vitamin B-60.39 mg
Folate, total39 µg
Folic acid35 µg
Folate, food4 µg
Folate, DFE63 µg
Choline, total5.9 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE183 µg
Retinol183 µg
Carotene, beta1 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin15 µg
Vitamin E (alpha-tocopherol)0.14 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0.4 µg
Fatty acids, total saturated0.2 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.001 g
SFA 12:00 g
SFA 14:00.003 g
SFA 16:00.18 g
SFA 18:00.018 g
Fatty acids, total monounsaturated0.38 g
MUFA 16:10.002 g
MUFA 18:10.36 g
MUFA 20:10.008 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated0.42 g
PUFA 18:20.41 g
PUFA 18:30.013 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708393, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.