Instant oatmeal with water, no added fat

USDA name: Oatmeal, instant, plain, made with water, no added fat

143 calories in 1 single serving container (210 g). Per 100 g, protein: 2.3 g, carbohydrates: 13.2 g, fat: 1.3 g.

Serving
1
= 210 g
143KCAL

Instant oatmeal with water, no added fat, 1 single serving container

143 calories

Protein
4.7 g
Carbs
27.6 g
Fat
2.7 g
Fiber
4 g
Sugars
0.59 g

Nutrition Facts

Serving size1 single serving container (210 g)
Amount per serving
Calories143
% Daily Value*
Total Fat 2.7 g3%
Saturated Fat 0.54 g3%
Cholesterol 0 mg0%
Sodium 94.5 mg4%
Total Carbohydrate 27.6 g10%
Dietary Fiber 4 g14%
Total Sugars 0.59 g
Protein 4.7 g
Vitamin D 0 mcg0%
Calcium 145 mg11%
Iron 9.8 mg55%
Potassium 145 mg3%

* 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 A34% 307 µg
  • Thiamin (B1)13% 0.16 mg
  • Folate3% 12.6 µg
  • Niacin (B3)2% 0.39 mg
  • Choline2% 10.9 mg
  • Vitamin B62% 0.032 mg
  • Riboflavin (B2)1% 0.019 mg
  • Vitamin E1% 0.21 mg
  • Vitamin K1% 0.84 µg

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

minerals

% of the Daily Value in this serving

  • Iron55% 9.8 mg
  • Copper18% 0.16 mg
  • Selenium17% 9.2 µg
  • Phosphorus13% 168 mg
  • Magnesium13% 52.5 mg
  • Calcium11% 145 mg
  • Zinc9% 1 mg
  • Sodium4% 94.5 mg
  • Potassium3% 145 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.

  • Sodium

    Lower than 100%

    Same value as 0 of 20 other records.

    leastmost

  • Calories

    Lower than 90%

    Same value as 0 of 20 other records.

    leastmost

  • Sugars

    Lower than 85%

    Same value as 0 of 20 other records.

    leastmost

  • Iron

    Higher than 85%

    Same value as 1 of 20 other records.

    leastmost

  • Protein

    Lower than 75%

    Same value as 0 of 20 other records.

    leastmost

  • Total fat

    Lower than 75%

    Same value as 0 of 20 other records.

    leastmost

Questions

How many calories are in instant oatmeal with water, no added fat?
1 single serving container (210 g): 143 calories; protein: 4.7 g, carbohydrates: 27.6 g, fat: 2.7 g.
How much protein is in instant oatmeal with water, no added fat?
2.3 g per 100 g. Its estimated share of calories is 13%, using 4 kcal per gram of protein.
How many net carbs are in instant oatmeal with water, no added fat?
11.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water82.7 g
Energy68 kcal
Protein2.3 g
Total lipid (fat)1.3 g
Carbohydrate, by difference13.2 g
Fiber, total dietary1.9 g
Total Sugars0.28 g
Calcium, Ca69 mg
Iron, Fe4.7 mg
Magnesium, Mg25 mg
Phosphorus, P80 mg
Potassium, K69 mg
Sodium, Na45 mg
Zinc, Zn0.48 mg
Copper, Cu0.076 mg
Selenium, Se4.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.076 mg
Riboflavin0.009 mg
Niacin0.19 mg
Vitamin B-60.015 mg
Folate, total6 µg
Folic acid0 µg
Folate, food6 µg
Folate, DFE6 µg
Choline, total5.2 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE146 µg
Retinol146 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0.4 µg
Fatty acids, total saturated0.26 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.002 g
SFA 16:00.23 g
SFA 18:00.021 g
Fatty acids, total monounsaturated0.44 g
MUFA 16:10.002 g
MUFA 18:10.43 g
MUFA 20:10.009 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated0.48 g
PUFA 18:20.46 g
PUFA 18:30.014 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 2708387, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.