Water · SOURCE-BASED NUTRITION
Oatmeal, instant, plain, made with water, no added fat nutrition facts
Survey (FNDDS)
Oatmeal, instant, plain, made with water, no added fat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 68 kcal | — |
| Protein | 2.26 g | 4.5% |
| Carbohydrate, by difference | 13.2 g | 4.8% |
| Total lipid (fat) | 1.3 g | 1.7% |
| Fiber, total dietary | 1.9 g | 6.8% |
| Total Sugars | 0.28 g | — |
| Fatty acids, total saturated | 0.26 g | 1.3% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 45 mg | 2% |
| Potassium, K | 69 mg | 1.5% |
| Calcium, Ca | 69 mg | 5.3% |
| Iron, Fe | 4.68 mg | 26% |
| Magnesium, Mg | 25 mg | 6% |
| Phosphorus, P | 80 mg | 6.4% |
| Zinc, Zn | 0.48 mg | 4.4% |
| Copper, Cu | 0.08 mg | 8.4% |
| Selenium, Se | 4.4 µg | 8% |
| Vitamin A, RAE | 146 µg | 16.2% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.1 mg | 0.7% |
| Vitamin K (phylloquinone) | 0.4 µg | 0.3% |
| Thiamin | 0.08 mg | 6.3% |
| Riboflavin | 0.01 mg | 0.7% |
| Niacin | 0.19 mg | 1.2% |
| Vitamin B-6 | 0.02 mg | 0.9% |
| Folate, DFE | 6 µg | 1.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 5.2 mg | 0.9% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 0.44 g | — |
| Fatty acids, total polyunsaturated | 0.48 g | — |
| Folate, food | 6 µg | — |
| Folate, total | 6 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.43 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.46 g | — |
| PUFA 18:3 | 0.01 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 146 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.23 g | — |
| SFA 18:0 | 0.02 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 82.7 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Iron (26% DV), Vitamin A (16.2% DV) and Copper (8.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Iron: oxygen transport
This amount provides 4.68 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 146 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.08 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 4.4 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 1.9 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 80 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Iron
This amount provides 4.68 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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