Food
Oatmeal nutrition facts
A typical portion of oatmeal (1 oz, cooked; 28.35 g, instant, maple flavored, fat added) has 35 calories and less than 1g of protein (USDA FoodData Central). USDA lists 21 descriptions of it: per 100 g they range from 56 calories (multigrain) to 129 (instant, plain, made with milk, fat added).
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 for Oatmeal, instant, maple flavored, fat added, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.4g
- more than 26% of 8,218 USDA reference foods
- Calories per 100 g
- 119
- more than 33% of reference foods
- Sodium per 100 g
- 150mg
- more than 63% of reference foods
1 oz, cooked weighs 28.35 g in USDA's record for Oatmeal, instant, maple flavored, fat added (FDC 2708394).
Where the calories come from: 66% carbohydrate, 26% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of oatmeal USDA describes
Made with milk (FDC 2708390) has the most calories per 100 g (129); the fewest: Multigrain (56)
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 | 0.67 g | 2.38 g | 1% |
| Total lipid (fat) | 0.98 g | 3.45 g | 1% |
| Carbohydrate, by difference | 5.57 g | 19.6 g | 2% |
| Energy | 33.7 kcal | 119 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 20.9 g | 73.7 g | |
| Total Sugars | 2.20 g | 7.76 g | |
| Fiber, total dietary | 0.51 g | 1.80 g | 2% |
| Cholesterol | 1.13 mg | 4.00 mg | 0% |
| Fatty acids, total saturated | 0.33 g | 1.17 g | 2% |
| Fatty acids, total monounsaturated | 0.27 g | 0.96 g | |
| Fatty acids, total polyunsaturated | 0.22 g | 0.76 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.6 mg | 69.0 mg | 2% |
| Iron, Fe | 0.75 mg | 2.65 mg | 4% |
| Magnesium, Mg | 6.80 mg | 24.0 mg | 2% |
| Phosphorus, P | 22.4 mg | 79.0 mg | 2% |
| Potassium, K | 26.4 mg | 93.0 mg | 1% |
| Sodium, Na | 42.5 mg | 150 mg | 2% |
| Zinc, Zn | 0.13 mg | 0.45 mg | 1% |
| Copper, Cu | 0.020 mg | 0.069 mg | 2% |
| Selenium, Se | 1.22 µg | 4.30 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 56.7 µg | 200 µg | |
| Vitamin A, RAE | 56.7 µg | 200 µg | 6% |
| Carotene, beta | 3.12 µg | 11.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.099 mg | 0.35 mg | 1% |
| Vitamin D (D2 + D3) | 0.028 µg | 0.10 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 4.25 µg | 15.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.070 mg | 0.25 mg | 6% |
| Riboflavin | 0.069 mg | 0.24 mg | 5% |
| Niacin | 0.81 mg | 2.85 mg | 5% |
| Vitamin B-6 | 0.12 mg | 0.41 mg | 7% |
| Folate, total | 10.8 µg | 38.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 1.76 mg | 6.20 mg | 0% |
| Vitamin K (phylloquinone) | 0.48 µg | 1.70 µg | 0% |
| Folic acid | 9.64 µg | 34.0 µg | |
| Folate, food | 1.13 µg | 4.00 µg | |
| Folate, DFE | 17.6 µg | 62.0 µg | 4% |
| 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 | 0.010 g | 0.037 g | |
| SFA 6:0 | 0.0074 g | 0.026 g | |
| SFA 8:0 | 0.0043 g | 0.015 g | |
| SFA 10:0 | 0.0099 g | 0.035 g | |
| SFA 12:0 | 0.012 g | 0.041 g | |
| SFA 14:0 | 0.037 g | 0.13 g | |
| SFA 16:0 | 0.18 g | 0.63 g | |
| SFA 18:0 | 0.060 g | 0.21 g | |
| MUFA 18:1 | 0.26 g | 0.91 g | |
| PUFA 18:2 | 0.20 g | 0.71 g | |
| PUFA 18:3 | 0.014 g | 0.049 g | |
| PUFA 20:4 | 0.00057 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0057 g | 0.020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0034 g | 0.012 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) | 0.00028 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708394: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in oatmeal?
35 in 1 oz, cooked (28.35 g) of instant, maple flavored, fat added; 56 to 129 per 100 g across USDA's descriptions.
How much protein is in oatmeal?
less than 1g in 1 oz, cooked; 2.4 g per 100 g.
How much sodium is in oatmeal?
45mg in 1 oz, cooked; 150 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov