USDA reference food
Oatmeal, instant, plain, made with water, no added fat
1 oz, cooked of oatmeal, instant, plain, made with water, no added fat (28.35 g) has 20 calories, less than 1g of protein, 0g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2708387). It is one of 21 USDA descriptions of oatmeal.
FoodData Central 2708387, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.3g
- more than 25% of 8,218 USDA reference foods
- Calories per 100 g
- 68
- more than 20% of reference foods
- Fiber per 100 g
- 1.9g
- more than 69% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2708387); FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 72% carbohydrate, 16% fat and 12% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 68.0 | 20% |
| Protein | 2.26 g | 25% |
| Total fat | 1.30 g | 30% |
| Carbohydrate | 13.2 g | 60% |
| Fiber | 1.90 g | 69% |
| Total sugars | 0.28 g | 39% |
| Sodium | 45.0 mg | 31% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 1 oz, cooked (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.64 g | 2.26 g | 1% |
| Total lipid (fat) | 0.37 g | 1.30 g | 0% |
| Carbohydrate, by difference | 3.73 g | 13.2 g | 1% |
| Energy | 19.3 kcal | 68.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 23.4 g | 82.7 g | |
| Total Sugars | 0.079 g | 0.28 g | |
| Fiber, total dietary | 0.54 g | 1.90 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.072 g | 0.26 g | 0% |
| Fatty acids, total monounsaturated | 0.12 g | 0.44 g | |
| Fatty acids, total polyunsaturated | 0.14 g | 0.48 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.6 mg | 69.0 mg | 2% |
| Iron, Fe | 1.33 mg | 4.68 mg | 7% |
| Magnesium, Mg | 7.09 mg | 25.0 mg | 2% |
| Phosphorus, P | 22.7 mg | 80.0 mg | 2% |
| Potassium, K | 19.6 mg | 69.0 mg | 0% |
| Sodium, Na | 12.8 mg | 45.0 mg | 1% |
| Zinc, Zn | 0.14 mg | 0.48 mg | 1% |
| Copper, Cu | 0.022 mg | 0.076 mg | 2% |
| Selenium, Se | 1.25 µg | 4.40 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 41.4 µg | 146 µg | |
| Vitamin A, RAE | 41.4 µg | 146 µg | 5% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.028 mg | 0.10 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.022 mg | 0.076 mg | 2% |
| Riboflavin | 0.0026 mg | 0.0090 mg | 0% |
| Niacin | 0.053 mg | 0.19 mg | 0% |
| Vitamin B-6 | 0.0043 mg | 0.015 mg | 0% |
| Folate, total | 1.70 µg | 6.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 1.47 mg | 5.20 mg | 0% |
| Vitamin K (phylloquinone) | 0.11 µg | 0.40 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.70 µg | 6.00 µg | |
| Folate, DFE | 1.70 µg | 6.00 µg | 0% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.00057 g | 0.0020 g | |
| SFA 16:0 | 0.064 g | 0.23 g | |
| SFA 18:0 | 0.0060 g | 0.021 g | |
| MUFA 18:1 | 0.12 g | 0.43 g | |
| PUFA 18:2 | 0.13 g | 0.46 g | |
| PUFA 18:3 | 0.0040 g | 0.014 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.00057 g | 0.0020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0026 g | 0.0090 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00028 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708387: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat oatmeal
USDA lists 21 preparations of oatmeal. The oatmeal page puts them side by side, per 100 g and per portion.
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov