United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  08123, Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
Food Group: Breakfast Cereals
Common Name: instant oatmeal
Carbohydrate Factor: 4.12   Fat Factor:8.37   Protein Factor: 3.46   Nitrogen to Protein Conversion Factor: 5.83  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup, cooked 234 g

cup, dry, yields 501 g

oz, dry, yields 177 g

packet, dry, yields 177 g
Proximates Water 1 g 84.03 4 1.070 196.63 420.99 148.73 148.73
Proximates Energy kcal 68 -- -- 159 341 120 120
Proximates Energy kJ 283 -- -- 662 1418 501 501
Proximates Protein 1 g 2.37 4 0.120 5.55 11.87 4.19 4.19
Proximates Total lipid (fat) 1 g 1.36 4 0.060 3.18 6.81 2.41 2.41
Proximates Ash 1 g 0.56 4 0.040 1.31 2.81 0.99 0.99
Proximates Carbohydrate, by difference g 11.67 -- -- 27.31 58.47 20.66 20.66
Proximates Fiber, total dietary 1 g 1.7 4 0.100 4.0 8.5 3.0 3.0
Proximates Sugars, total 1 g 0.46 4 0.060 1.08 2.30 0.81 0.81
Proximates Sucrose 1 g 0.29 4 0.020 0.68 1.45 0.51 0.51
Proximates Glucose (dextrose) 1 g 0.00 4 0.000 0.00 0.00 0.00 0.00
Proximates Fructose 1 g 0.00 4 0.000 0.00 0.00 0.00 0.00
Proximates Lactose 1 g 0.00 4 0.000 0.00 0.00 0.00 0.00
Proximates Maltose 1 g 0.00 4 0.000 0.00 0.00 0.00 0.00
Proximates Galactose 1 g 0.16 4 0.050 0.37 0.80 0.28 0.28
Proximates Starch 1 g 10.37 4 0.380 24.27 51.95 18.35 18.35
Minerals Calcium, Ca 1 mg 80 2 -- 187 401 142 142
Minerals Iron, Fe 1 mg 5.96 4 0.160 13.95 29.86 10.55 10.55
Minerals Magnesium, Mg 1 mg 26 4 1.000 61 130 46 46
Minerals Phosphorus, P 1 mg 77 4 4.000 180 386 136 136
Minerals Potassium, K 1 mg 61 4 3.000 143 306 108 108
Minerals Sodium, Na 1 mg 49 4 2.000 115 245 87 87
Minerals Zinc, Zn 1 mg 0.62 4 0.080 1.45 3.11 1.10 1.10
Minerals Copper, Cu 1 mg 0.066 4 0.007 0.154 0.331 0.117 0.117
Minerals Manganese, Mn 1 mg 0.558 4 0.052 1.306 2.796 0.988 0.988
Minerals Selenium, Se 1 µg 5.0 4 0.300 11.7 25.1 8.8 8.8
Vitamins Vitamin C, total ascorbic acid 1 mg 0.0 4 0.000 0.0 0.0 0.0 0.0
Vitamins Thiamin 1 mg 0.260 4 0.011 0.608 1.303 0.460 0.460
Vitamins Riboflavin 1 mg 0.215 4 0.062 0.503 1.077 0.381 0.381
Vitamins Niacin 1 mg 3.025 4 0.138 7.079 15.155 5.354 5.354
Vitamins Pantothenic acid 1 mg 0.317 4 0.043 0.742 1.588 0.561 0.561
Vitamins Vitamin B-6 1 mg 0.290 4 0.009 0.679 1.453 0.513 0.513
Vitamins Folate, total 1 µg 44 4 3.000 103 220 78 78
Vitamins Folic acid µg 39 -- -- 91 195 69 69
Vitamins Folate, food µg 5 -- -- 12 25 9 9
Vitamins Folate, DFE µg 71 -- -- 166 356 126 126
Vitamins Choline, total mg 4.7 -- -- 11.0 23.5 8.3 8.3
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 130 -- -- 304 651 230 230
Vitamins Retinol µg 130 -- -- 304 651 230 230
Vitamins Carotene, beta µg 0 -- -- 0 0 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0 0 0
Vitamins Vitamin A, IU IU 433 -- -- 1013 2169 766 766
Vitamins Lycopene µg 0 -- -- 0 0 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0 0 0
Vitamins Vitamin E (alpha-tocopherol) 1 mg 0.07 4 0.004 0.16 0.35 0.12 0.12
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Tocopherol, beta 1 mg 0.01 4 0.003 0.02 0.05 0.02 0.02
Vitamins Tocopherol, gamma 1 mg 0.03 4 0.008 0.07 0.15 0.05 0.05
Vitamins Tocopherol, delta 1 mg 0.01 4 0.006 0.02 0.05 0.02 0.02
Vitamins Tocotrienol, alpha 1 mg 0.18 4 0.009 0.42 0.90 0.32 0.32
Vitamins Tocotrienol, beta 1 mg 0.00 4 0.000 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, gamma 1 mg 0.00 4 0.000 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, delta 1 mg 0.00 4 0.000 0.00 0.00 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0 0 0
Vitamins Vitamin K (phylloquinone) 1 µg 0.4 4 0.062 0.9 2.0 0.7 0.7
Lipids Fatty acids, total saturated g 0.226 -- -- 0.529 1.132 0.400 0.400
Lipids 4:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 14:0 g 0.002 -- -- 0.005 0.010 0.004 0.004
Lipids 15:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 16:0 g 0.202 -- -- 0.473 1.012 0.358 0.358
Lipids 17:0 g 0.001 -- -- 0.002 0.005 0.002 0.002
Lipids 18:0 g 0.018 -- -- 0.042 0.090 0.032 0.032
Lipids 20:0 g 0.002 -- -- 0.005 0.010 0.004 0.004
Lipids 22:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids Fatty acids, total monounsaturated g 0.391 -- -- 0.915 1.959 0.692 0.692
Lipids 14:1 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 16:1 undifferentiated g 0.002 -- -- 0.005 0.010 0.004 0.004
Lipids 17:1 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 18:1 undifferentiated g 0.379 -- -- 0.887 1.899 0.671 0.671
Lipids 20:1 g 0.008 -- -- 0.019 0.040 0.014 0.014
Lipids 22:1 undifferentiated g 0.001 -- -- 0.002 0.005 0.002 0.002
Lipids Fatty acids, total polyunsaturated g 0.426 -- -- 0.997 2.134 0.754 0.754
Lipids 18:2 undifferentiated g 0.411 -- -- 0.962 2.059 0.727 0.727
Lipids 18:3 undifferentiated g 0.012 -- -- 0.028 0.060 0.021 0.021
Lipids 18:4 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.003 -- -- 0.007 0.015 0.005 0.005
Lipids Cholesterol mg 0 -- -- 0 0 0 0
Amino Acids Tryptophan 1 g 0.040 -- -- 0.094 0.200 0.071 0.071
Amino Acids Threonine 1 g 0.083 -- -- 0.194 0.416 0.147 0.147
Amino Acids Isoleucine 1 g 0.105 -- -- 0.246 0.526 0.186 0.186
Amino Acids Leucine 1 g 0.200 -- -- 0.468 1.002 0.354 0.354
Amino Acids Lysine 1 g 0.135 -- -- 0.316 0.676 0.239 0.239
Amino Acids Methionine 1 g 0.040 -- -- 0.094 0.200 0.071 0.071
Amino Acids Cystine 1 g 0.086 -- -- 0.201 0.431 0.152 0.152
Amino Acids Phenylalanine 1 g 0.130 -- -- 0.304 0.651 0.230 0.230
Amino Acids Tyrosine 1 g 0.085 -- -- 0.199 0.426 0.150 0.150
Amino Acids Valine 1 g 0.151 -- -- 0.353 0.757 0.267 0.267
Amino Acids Arginine 1 g 0.177 -- -- 0.414 0.887 0.313 0.313
Amino Acids Histidine 1 g 0.057 -- -- 0.133 0.286 0.101 0.101
Amino Acids Alanine 1 g 0.120 -- -- 0.281 0.601 0.212 0.212
Amino Acids Aspartic acid 1 g 0.272 -- -- 0.636 1.363 0.481 0.481
Amino Acids Glutamic acid 1 g 0.578 -- -- 1.353 2.896 1.023 1.023
Amino Acids Glycine 1 g 0.140 -- -- 0.328 0.701 0.248 0.248
Amino Acids Proline 1 g 0.101 -- -- 0.236 0.506 0.179 0.179
Amino Acids Serine 1 g 0.137 -- -- 0.321 0.686 0.242 0.242
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0 0.0 0.0
Other Caffeine mg 0 -- -- 0 0 0 0
Other Theobromine mg 0 -- -- 0 0 0 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 6l , 2002  Beltsville MD