Instant Oatmeal, Plain, Dry
100 calories per 1 packet (28 g), from USDA FoodData Central.
Nutrition facts
- Per 1 packet (28 g)% Daily Value
- Calories100 kcal
- Total Fat2 g2%
- Saturated Fat0 g2%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium60 mg3%
- Total Carbohydrate19 g7%
- Dietary Fiber3 g10%
- Total Sugars0 g
- Added Sugars—
- Protein3 g
- Vitamin D0 mcg0%
- Calcium100 mg8%
- Iron6.9 mg40%
- Potassium100 mg2%
- Monounsaturated fat0.5 g
- Polyunsaturated fat0.5 g
- Vitamin A220 mcg RAE25%
- Vitamin C0 mg0%
- Vitamin E0.1 mg0%
- Vitamin K1 mcg0%
- Thiamin0.12 mg10%
- Riboflavin0.01 mg2%
- Vitamin B60.02 mg2%
- Folate10 mcg DFE2%
- Vitamin B120 mcg0%
- Pantothenic Acid0.3 mg6%
- Phosphorus120 mg10%
- Magnesium35 mg8%
- Zinc0.7 mg6%
- Selenium6 mcg10%
- Copper0.1 mg10%
- Manganese0.95 mg40%
- Choline10 mg2%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories101 kcal → 100 kcal · nearest 10 kcal
- Total Fat1.93 g → 2 g · nearest 0.5 g
- Saturated Fat0.377 g → 0 g · shown as 0
- Trans Fat0.00448 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium61.6 mg → 60 mg · nearest 5 mg
- Total Carbohydrate19.5 g → 19 g · nearest 1 g
- Dietary Fiber2.8 g → 3 g · nearest 1 g
- Total Sugars0.42 g → 0 g · shown as 0
- Protein3.34 g → 3 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium98.3 mg → 100 mg · nearest 10 mg (FDA guidance)
- Iron6.92 mg → 6.9 mg · nearest 0.1 mg (FDA guidance)
- Potassium102 mg → 100 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Instant Oatmeal in a recipe?
Get the full FDA Nutrition Facts label for your recipe with BetterMenu.
Get the full FDA labelWhere the calories come from
- Protein13% of calories
- Fat17% of calories
- Carbohydrate77% of calories
Questions about Instant Oatmeal
How many calories are in Instant Oatmeal?
Instant Oatmeal, Plain, Dry has 100 calories per 1 packet (28 g) and 360 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Instant Oatmeal?
Instant Oatmeal, Plain, Dry has 3 g of protein per 1 packet (28 g) and 12 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 171661.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More breakfast cereals
- Kretschmer Honey Crunch Wheat Germ
- Kretschmer Regular Wheat Germ
- Kretschmer Toasted Wheat Bran
- Malt-O-Meal Apple Zings Cereal
- Malt-O-Meal Berry Colossal Crunch Cereal
- Malt-O-Meal Blueberry Mini Spooners Cereal
- Malt-O-Meal Blueberry Muffin Tops Cereal
- Malt-O-Meal Chocolate Cereal, Dry
- Malt-O-Meal Chocolate Hot Cereal, Cooked with Water
- Malt-O-Meal Chocolate Marshmallow Mateys Cereal
For information only. Check the sources before printing a label.