Grains & Legumes
Oats, instant dry Nutrition Facts
Instant oats are pre-cooked, dried, and rolled thinner than old-fashioned oats for quick preparation. While slightly more processed, they retain most nutrients and cook in just minutes with hot water.
Nutrition Facts
Per 100g serving
Calories379
% Daily Value*
Total Fat
6.2g10%
Saturated Fat
1.1g6%
Trans Fat
0.0g
Polyunsaturated Fat
2.3g
Monounsaturated Fat
2.0g
Cholesterol
-0%
Sodium
8mg0%
Total Carbohydrate
68.2g23%
Dietary Fiber
9.4g34%
Total Sugars
1.1g
Protein
12.5g25%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.6mg4%
Vitamin K
1.8mcg2%
Vitamin B6
0.1mg6%
Vitamin B12
-0%
Folate
43mcg11%
Calcium
48mg4%
Iron
4.2mg23%
Potassium
340mg7%
Magnesium
130mg31%
Zinc
3.0mg27%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Quick and convenient source of whole grains
- ✓Contains cholesterol-lowering beta-glucan
- ✓Fortified varieties offer additional vitamins
- ✓Provides quick energy for busy mornings
Best For
Quick weekday breakfastsTravel and camping mealsOffice or dorm room preparation
Storage
Store instant oats in original packaging or airtight container in a cool, dry place for up to 12 months
Serving Sizes
100g379 cal
1 packet106 cal
1/2 cup152 cal
Frequently Asked Questions
Are instant oats as healthy as regular oats?
Plain instant oats are nearly as nutritious as rolled oats, though they have a slightly higher glycemic index. Avoid flavored packets with added sugar.
How do you prepare instant oats?
Simply add hot water or milk to instant oats, stir, and let sit for 1-2 minutes until desired consistency is reached.
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