Grain
Oats (instant, fortified, plain, dry) Nutrition Facts
USDA description: Cereals, oats, instant, fortified, plain, dry
Per 100 g, Oats (instant, fortified, plain, dry) provides 362 calories. A typical portion, 1 packet (28 g), has 101 calories, 3.3 g protein, 19 g carbs and 1.9 g fat.
- calories
- 362
- protein
- 12 g
- carbs
- 70 g
- fat
- 6.9 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 36218% | 12 g24% | 70 g25% | 6.9 g9% | 10 g36% | 1.5 g |
| 1 packet28 g | 1015% | 3.3 g7% | 19 g7% | 1.9 g2% | 2.8 g10% | 0.4 g |
Calories in kcal. n/r = not reported for this food.
How Oats ranks among grains
Rank 1 = the most of that nutrient among the grains on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 12 g#12 of 59 grains | 6.6 g#35 of 59 grains |
| Fiber | 10 g#7 of 49 grains | 5.5 g#10 of 49 grains |
| Potassium | 366 mg#6 of 59 grains | 202 mg#8 of 59 grains |
| Calcium | 351 mg#2 of 59 grains | 194 mg#2 of 59 grains |
| Iron | 25 mg#1 of 59 grains | 14 mg#1 of 59 grains |
| Magnesium | 128 mg#6 of 59 grains | 71 mg#8 of 59 grains |
| Vitamin A | 772 µg#1 of 56 grains | 427 µg#1 of 56 grains |
Macronutrient Breakdown
Compared with the median of grains
Per 100 g; median of the 58 grains with a value.
- Calories
- Oats: 362 kcalmedian: 290 kcal
- Protein
- Oats: 12 gmedian: 9.7 g
- Carbs
- Oats: 70 gmedian: 54 g
- Fat
- Oats: 6.9 gmedian: 2.1 g
- Fiber
- Oats: 10 gmedian: 3.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 packet (28 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 1.3 g | 7% | 0.4 g | 2% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 220 mg | 10% | 62 mg | 3% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 351 mg | 27% | 98 mg | 8% |
| Iron | 25 mg | 137% | 6.9 mg | 38% |
| Potassium | 366 mg | 8% | 102 mg | 2% |
| Vitamin A (RAE) | 772 µg | 86% | 216 µg | 24% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.51 mg | 3% | 0.14 mg | 1% |
| Vitamin K | 1.9 µg | 2% | 0.53 µg | <1% |
| Thiamin (B1) | 0.45 mg | 37% | 0.12 mg | 10% |
| Riboflavin (B2) | 0.05 mg | 4% | 0.01 mg | 1% |
| Niacin (B3) | 1 mg | 6% | 0.29 mg | 2% |
| Vitamin B6 | 0.08 mg | 5% | 0.02 mg | 1% |
| Folate (approx.) | 32 µg | 8% | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 423 mg | 34% | 118 mg | 9% |
| Magnesium | 128 mg | 30% | 36 mg | 9% |
| Zinc | 2.5 mg | 23% | 0.7 mg | 6% |
| Selenium | 23 µg | 42% | 6.5 µg | 12% |
| Copper | 0.36 mg | 40% | 0.1 mg | 11% |
| Manganese | 3.4 mg | 147% | 0.95 mg | 41% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 171661 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.