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Nutritional Profile of Instant Oats (Fortified, Plain, Dry, Cereals)

We got 93 nutritional values in our nutrition profile for Instant Oats (Fortified, Plain, Dry, Cereals).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for 14 nutrients.

Most notable of them being

Also, when compared to all foods, it ranks high (Top 250) for 18 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Breakfast Cereals) shows that it ranks sky-high (Top 10) for 44 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 13 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Instant Oats (Fortified, Plain, Dry, Cereals)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Instant Oats (Fortified, Plain, Dry, Cereals)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Instant Oats (Fortified, Plain, Dry, Cereals)

69.5%
6.9%
11.9%
8.9%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Instant Oats (Fortified, Plain, Dry, Cereals)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Instant Oats (Fortified, Plain, Dry, Cereals)

1.4%
2.3%
2.5%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Instant Oats (Fortified, Plain, Dry, Cereals)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Instant Oats (Fortified, Plain, Dry, Cereals)

In food category: Breakfast Cereals

Carbohydrates (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
69.5 g
19.7 g
160
291
Fiber, total dietary
10 g
2.8 g
45
147
Fructose
100 mg
28.3 mg
11
393
Galactose
100 mg
28.3 mg
2
41
Glucose
100 mg
28.3 mg
12
394
Lactose
100 mg
28.3 mg
2
189
Maltose
100 mg
28.3 mg
10
203
Starch
56.6 g
16 g
7
47
Sucrose
1 g
283.5 mg
15
351
Sugars (Total incl. NLEA)
1.5 g
425.2 mg
248
1526
Fatty Acids (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
2.3 g
657.7 mg
45
1489
Fatty Acids, total polyunsaturated
2.5 g
717.2 mg
25
998
Fatty Acids, total saturated
1.4 g
382.7 mg
65
1682
Fatty Acids, total trans
16 mg
4.5 mg
26
745
Total Lipid (Fat)
6.9 g
2 g
36
1059
Saturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
10 mg
2.8 mg
9
219
Heptadecanoic Acid (17:0)
4 mg
1.1 mg
1
319
Lignoceric Acid (24:0)
10 mg
2.8 mg
3
98
Myristic Acid (14:0)
10 mg
2.8 mg
88
1140
Palmitic Acid (16:0)
1.2 g
340.2 mg
14
1226
Pentadecanoic Acid (15:0)
2 mg
0.6 mg
1
174
Stearic Acid (18:0)
110 mg
31.2 mg
108
1581
Monounsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
cis-Erucic Acid (22:1 c)
5 mg
1.4 mg
1
49
Elaidic Acid (18:1 t)
8 mg
2.3 mg
3
657
Erucic Acid (22:1)
5 mg
1.4 mg
3
206
Heptadecenoic Acid (17:1)
2 mg
0.6 mg
2
188
Oleate (18:1 c)
2.3 g
637.9 mg
2
557
Oleic Acid (18:1)
2.3 g
640.7 mg
48
1458
Palmitoleate (16:1 c)
10 mg
2.8 mg
1
493
Palmitoleic Acid (16:1)
10 mg
2.8 mg
39
973
Paullinic Acid (20:1)
50 mg
14.2 mg
12
424
trans-Monoenoic Fatty Acids
8 mg
2.3 mg
3
648
Polyunsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Linolenic Acid, ALA (18:3 n-3)
70 mg
19.8 mg
3
418
cis-Linoleic Acid (18:2 n-6 c,c)
2.4 g
691.7 mg
2
293
Dihomo-gamma-Linolenic Acid (20:3 n-6)
3 mg
0.9 mg
1
56
Eicosadienoic Acid (20:2 n-6 c,c)
2 mg
0.6 mg
2
142
Eicosatrienoic Acid (20:3)
3 mg
0.9 mg
1
73
gamma-Linolenic Acid, GLA (18:3 n-6)
2 mg
0.6 mg
2
82
Linelaidic Acid (18:2 t)
8 mg
2.3 mg
4
187
Linoleic Acid (18:2 n-6)
2.5 g
694.6 mg
14
915
Linolenic Acid (18:3)
72 mg
20.4 mg
79
884
trans-Polyenoic Fatty Acids
8 mg
2.3 mg
4
218
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
555 mg
157.3 mg
10
460
Arginine
839 mg
237.9 mg
5
310
Aspartic Acid
1.2 g
331.7 mg
6
272
Betaine
25.4 mg
7.2 mg
5
92
Cystine
435 mg
123.3 mg
3
69
Glutamic Acid
2.7 g
773.9 mg
14
369
Glycine
631 mg
178.9 mg
5
459
Histidine
285 mg
80.8 mg
5
725
Isoleucine
495 mg
140.3 mg
6
554
Leucine
960 mg
272.2 mg
10
265
Lysine
675 mg
191.4 mg
3
434
Methionine
215 mg
61 mg
5
735
Phenylalanine
660 mg
187.1 mg
6
432
Proline
389 mg
110.3 mg
25
725
Serine
629 mg
178.3 mg
7
478
Threonine
366 mg
103.8 mg
8
652
Tryptophan
180 mg
51 mg
6
285
Tyrosine
380 mg
107.7 mg
5
672
Valine
705 mg
199.9 mg
3
398
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
11.9 g
3.4 g
28
561
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
32 µg
9.1 µg
147
423
Folate, food
32 µg
9.1 µg
25
257
Folate, total
32 µg
9.1 µg
137
355
Niacin
1 mg
294.8 µg
213
1551
Pantothenic Acid
1.2 mg
340.2 µg
5
215
Riboflavin
50 µg
14.2 µg
210
761
Thiamin
445 µg
126.2 µg
114
441
Vitamin B6
80 µg
22.7 µg
189
901
Fat-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
510 µg
144.6 µg
116
592
alpha-Tocotrienol
1 mg
292 µg
3
29
beta-Tocopherol
200 µg
56.7 µg
2
64
beta-Tocotrienol
150 µg
42.5 µg
4
74
Phylloquinone
1.9 µg
0.5 µg
33
906
Retinol
772 µg
218.9 µg
26
94
Vitamin A, IU
2.6k IU
728.6 IU
21
247
Vitamin A, RAE
772 µg
218.9 µg
26
147
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
351 mg
99.5 mg
33
215
Copper, Cu
360 µg
102.1 µg
43
494
Iron, Fe
24.7 mg
7 mg
60
90
Magnesium, Mg
128 mg
36.3 mg
30
192
Manganese, Mn
3.4 mg
958.2 µg
15
103
Phosphorus, P
423 mg
119.9 mg
21
248
Potassium, K
366 mg
103.8 mg
59
532
Selenium, Se
23.2 µg
6.6 µg
46
459
Sodium, Na
220 mg
62.4 mg
168
929
Zinc, Zn
2.5 mg
711.6 µg
116
662
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
27.7 mg
7.9 mg
33
879
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
8.9 g
2.5 g
139
2218
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
2.8 g
779.6 mg
70
385
Kcal (Energy)
362 kcal
102.6 kcal
57
326
KJ (Energy)
1,520 kj
430.9 kj
29
154
Figure 3. Nutritional profile of instant oats (fortified, plain, dry, cereals) with 93 nutrient values.

Foods Available Online

We searched Amazon for "Instant Oats" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Instant Oats (Fortified, Plain, Dry, Cereals)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Packet28.0 g1.0 oz
Figure 4. Common serving sizes of instant oats (fortified, plain, dry, cereals)

6 Similar Breakfast Cereals

Explore the nutrient content of similar breakfast cereals below by clicking on their names.

Similar Breakfast Cereals 1 - 6

Click on a food to explore all of the nutrients it contains.

Instant OatsNo of
Nutrients
(Fortified, Maple & Brown Sugar, Dry, Cereals)
78
(Prepared With Water, Fortified, Plain, Boiling Water Added Or Microwaved, Cereals)
74
(With Cinnamon & Spice, Fortified, Dry, Cereals)
77
(With Cinnamon & Spice, Fortified, Prepared With Water, Cereals)
48
(With Raisins & Spice, Fortified, Prepared With Water, Cereals)
52
Regular, Quick, & Instant OatsNo of
Nutrients
(With Salt, Unenriched, Cooked With Water, Includes Boiling & Microwaving, Cereals)
51
Figure 5. Similar breakfast cereals 1 to 6.

Recommended High Quality Supplements

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We update/review our recommendations several times per year.

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