Know what’s on your plate
Regular instant oatmeal
Calories & nutrition facts
hot, dry
Nutrition facts
Per 100 g% DV- Calories 382 kcal —
- Protein 13 g 26%
- Carbohydrate 57 g 21%
- Fat 6.7 g 9%
- Saturated fat 1.2 g 6%
- Fibre 10 g 36%
- Sugars 1.4 g —
- Sodium 650 mg 28%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 3.2 µg 3%
- Thiamin (B1) 2.1 mg 173%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 4.8 mg 30%
- Pantothenic acid (B5) 1.6 mg 32%
- Vitamin B6 0.59 mg 35%
- Biotin (B7) 24 µg 80%
- Folate (B9) 74 µg 19%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 292 mg 22%
- Iron 12.8 mg 71%
- Magnesium 131 mg 31%
- Phosphorus 445 mg 36%
- Potassium 371 mg 8%
- Zinc 3 mg 27%
- Copper 0.3 mg 33%
- Manganese 4.2 mg 181%
Similar foods
- Plain instant oatsfortified, dry362 kcal / 100 g
- Quick oatmealhot cereal, oats, dry, quaker388 kcal / 100 g
- Oatsregular and quick, not fortified, dry379 kcal / 100 g
- Maple and brown sugar instant oatmealhot, dry, quaker386 kcal / 100 g
- Quaker instant oatmealcinnamon-spice, dry369 kcal / 100 g
- Quaker quick oatsdry371 kcal / 100 g
- Quick oat cerealrobin hood, dry, robin hood381 kcal / 100 g
- Regular cream of wheathot, dry382 kcal / 100 g
- Instant hot oat breakfast cerealplain, raw, fortified352 kcal / 100 g
- Raisins and spice instant oatmealhot, dry, quaker376 kcal / 100 g
Questions about Regular instant oatmeal
How do you make regular instant oatmeal in the microwave?
Mix 40 g oatmeal with about 180 ml water or milk in a large microwave-safe bowl. Microwave for 1–2 minutes, stir, then leave it to stand for a minute; it thickens as it cools.
Can you cook regular instant oatmeal on the hob?
Yes. Bring about 180 ml water or milk to a simmer, stir in 40 g oatmeal and cook for 1–2 minutes, stirring until creamy.
Can you make overnight oats with regular instant oatmeal?
Yes, but the flakes soften more than rolled oats and can turn quite thick. Stir 40 g oatmeal with about 120 ml milk or yoghurt and refrigerate overnight; loosen it with a splash of milk before eating.
How should you store regular instant oatmeal after opening?
Keep it in a tightly sealed, dry container in a cool cupboard. Use a clean, dry spoon so moisture does not make the flakes clump.
What goes well with regular instant oatmeal?
Try sliced banana with peanut butter, or grated apple with cinnamon and a few chopped nuts. Stir fresh fruit in after cooking so it keeps its texture.
Can you use regular instant oatmeal instead of rolled oats?
Yes, especially in porridge, pancakes or baking, but it absorbs liquid faster and gives a softer, less chewy result. In recipes that rely on oat flakes holding their shape, rolled oats are a better choice.
Is regular instant oatmeal high in fibre?
Yes. It is high in fibre, providing 10 g per 100 g; a 40 g serving provides 4 g.
How does regular instant oatmeal differ from quick oatmeal?
Both cook quickly, but instant oatmeal is usually rolled thinner and cut smaller, so it softens faster and tends to make a smoother bowl. Quick oatmeal has 9.3 g fibre per 100 g, compared with 10 g in regular instant oatmeal.
Source: Canadian Nutrient File 1413 · per 100 g · carbohydrate per EU label, fibre excluded
