Know what’s on your plate
Plain instant oats
Calories & nutrition
fortified, prepared with water (boiling water added or microwaved)
Nutrition facts
Per 100 g% DV- Calories 68 kcal —
- Protein 2.4 g 5%
- Carbohydrate 10 g 4%
- Fat 1.4 g 2%
- Saturated fat 0.2 g 1%
- Fibre 1.7 g 6%
- Sugars 0.5 g —
- Sodium 49 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 130 µg 14%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg 0%
- Vitamin K 0.4 µg 0%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.21 mg 17%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 0.32 mg 6%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 44 µg 11%
- Vitamin B12 0 µg 0%
- Choline 4.7 mg 1%
Minerals
- Calcium 80 mg 6%
- Iron 6 mg 33%
- Magnesium 26 mg 6%
- Phosphorus 77 mg 6%
- Potassium 61 mg 1%
- Zinc 0.62 mg 6%
- Copper 0.07 mg 7%
- Manganese 0.56 mg 24%
- Selenium 5 µg 9%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 68 | 2.4 g | 10 g | 1.4 g |
| 1 × cup, cooked | 234 g | 159 | 5.5 g | 23.3 g | 3.2 g |
| 1 × cup, dry, yields | 501 g | 341 | 11.9 g | 49.9 g | 6.8 g |
| 1 × oz, dry, yields | 177 g | 120 | 4.2 g | 17.6 g | 2.4 g |
| 2 × cup, cooked | 468 g | 318 | 11.1 g | 46.7 g | 6.4 g |
| ½ × cup, cooked | 117 g | 80 | 2.8 g | 11.7 g | 1.6 g |
| 3 × cup, cooked | 702 g | 477 | 16.6 g | 70 g | 9.5 g |
| 4 × cup, cooked | 936 g | 636 | 22.2 g | 93.3 g | 12.7 g |
Questions about Plain instant oats
How many calories are in 100 g of Plain instant oats?
100 g of Plain instant oats has 68 kcal, with 2.4 g protein, 10 g carbohydrate and 1.4 g fat.
How many calories are in 1 × cup, cooked (234 g) of Plain instant oats?
1 × cup, cooked (234 g) of Plain instant oats has 159 kcal, with 5.5 g protein, 23.3 g carbohydrate and 3.2 g fat.
How many calories are in 1 × cup, dry, yields (501 g) of Plain instant oats?
1 × cup, dry, yields (501 g) of Plain instant oats has 341 kcal, with 11.9 g protein, 49.9 g carbohydrate and 6.8 g fat.
How many calories are in 1 × oz, dry, yields (177 g) of Plain instant oats?
1 × oz, dry, yields (177 g) of Plain instant oats has 120 kcal, with 4.2 g protein, 17.6 g carbohydrate and 2.4 g fat.
How many calories are in 2 × cup, cooked (468 g) of Plain instant oats?
2 × cup, cooked (468 g) of Plain instant oats has 318 kcal, with 11.1 g protein, 46.7 g carbohydrate and 6.4 g fat.
How many calories are in ½ × cup, cooked (117 g) of Plain instant oats?
½ × cup, cooked (117 g) of Plain instant oats has 80 kcal, with 2.8 g protein, 11.7 g carbohydrate and 1.6 g fat.
How many calories are in 3 × cup, cooked (702 g) of Plain instant oats?
3 × cup, cooked (702 g) of Plain instant oats has 477 kcal, with 16.6 g protein, 70 g carbohydrate and 9.5 g fat.
How many calories are in 4 × cup, cooked (936 g) of Plain instant oats?
4 × cup, cooked (936 g) of Plain instant oats has 636 kcal, with 22.2 g protein, 93.3 g carbohydrate and 12.7 g fat.
Source: USDA FoodData Central 171662 · per 100 g · carbohydrate per EU label, fibre excluded
