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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 quite high (Top 100) for 14 nutrients.
Most notable of them being
- alpha-Tocotrienol (Fat-soluble Vitamins)
- Galactose (Carbohydrates)
- Starch (Carbohydrates)
- cis-Erucic Acid (22:1 c) (Monounsaturated Fats)
Also, when compared to all foods, it ranks well (Top 250) for 18 additional nutrients.
With the highest ranking of them being
- Manganese, Mn (Minerals)
- Eicosadienoic Acid (20:2 n-6 c,c) (Polyunsaturated Fats)
- Fiber, total dietary (Carbohydrates)
- Vitamin A, RAE (Fat-soluble Vitamins)
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 great (Top 10) for 44 nutrients.
Most notable of them being
- Dihomo-gamma-Linolenic Acid (20:3 n-6) (Polyunsaturated Fats)
- Eicosatrienoic Acid (20:3) (Polyunsaturated Fats)
- Heptadecanoic Acid (17:0) (Saturated Fats)
- Palmitoleate (16:1 c) (Monounsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 13 additional nutrients.
With the highest ranking of them being
- Fructose (Carbohydrates)
- Glucose (Carbohydrates)
- Paullinic Acid (20:1) (Monounsaturated Fats)
- Glutamic Acid (Amino Acids)
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)
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)
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 |
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).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#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 / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Packet | 28.0 g | 1.0 oz |
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 Oats | No 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 Oats | No of Nutrients |
(With Salt, Unenriched, Cooked With Water, Includes Boiling & Microwaving, Cereals) | 51 |
Recommended High Quality Supplements
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We update/review our recommendations several times per year.
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