Oatsregular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Add to my plan lets the planner choose how much. Add exactly keeps the serving you pick below, and plans the rest of the day around it.
Nutrition Facts
Serving size0.75 cup (175 g)
Amount per serving
Calories
% Daily Value*
Total Fat 2.7 g3%
Saturated Fat 0.54 g3%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 124 mg5%
Total Carbohydrate 21 g8%
Dietary Fiber 3 g11%
Total Sugars 0.47 g
Protein 4.4 g
Vitamin D —
Calcium 16 mg1%
Iron 1.6 mg9%
Potassium 123 mg3%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 0.75 cup (175 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 124 kcal | 71 kcal | ||
| Protein | 4.4 g | 9% | 2.5 g | |
| Carbohydrate | 21 g | 8% | 12 g | |
| Fiber | 3 g | 11% | 1.7 g | |
| Total sugars | 0.47 g | 0.27 g | ||
| Total fat | 2.7 g | 3% | 1.5 g | |
| Saturated fat | 0.54 g | 3% | 0.31 g | |
| Monounsaturated fat | 0.76 g | 0.44 g | ||
| Polyunsaturated fat | 0.98 g | 0.56 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | — | — | — | |
| Vitamin E | 0.14 mg | 1% | 0.08 mg | |
| Vitamin K | 0.53 mcg | 0% | 0.3 mcg | |
| Thiamin (B1) | 0.13 mg | 11% | 0.08 mg | |
| Riboflavin (B2) | 0.03 mg | 2% | 0.02 mg | |
| Niacin (B3) | 0.39 mg | 2% | 0.23 mg | |
| Vitamin B6 | 0.01 mg | 1% | 0.01 mg | |
| Folate (DFE) | 11 mcg | 3% | 6 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.54 mg | 11% | 0.31 mg | |
| Choline | 13 mg | 2% | 7.4 mg | |
| Minerals | ||||
| Calcium | 16 mg | 1% | 9 mg | |
| Iron | 1.6 mg | 9% | 0.9 mg | |
| Magnesium | 47 mg | 11% | 27 mg | |
| Phosphorus | 135 mg | 11% | 77 mg | |
| Potassium | 123 mg | 3% | 70 mg | |
| Sodium | 124 mg | 5% | 71 mg | |
| Zinc | 1.8 mg | 16% | 1 mg | |
| Copper | 0.13 mg | 14% | 0.07 mg | |
| Manganese | 1 mg | 44% | 0.58 mg | |
| Selenium | 9.5 mcg | 17% | 5.4 mcg | |
| Other | ||||
| Omega-3 ALA | 0.03 g | 2% | 0.02 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 146 g | 84 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
Loading test results…
Other forms of oats
- Oatsregular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt124 kcal per 0.75 cupRich in Manganese
- Oatsinstant, fortified, with raisins and spice, prepared with water139 kcal per 1 packet, preparedRich in Folate
- Oatsinstant, fortified, with cinnamon and spice, prepared with water155 kcal per 1 packet, preparedRich in Manganese
- Oatsinstant, fortified, plain, prepared with water (boiling water added or microwaved)120 kcal per 1 packet, dry, yieldsRich in Iron
- Oatsregular and quick, not fortified, dry102 kcal per 0.33 cupRich in Manganese
- Oatsinstant, fortified, with cinnamon and spice, dry166 kcal per 1 packetRich in Manganese
- Oatsinstant, fortified, maple and brown sugar, dry166 kcal per 1 packetRich in Manganese
- Oatsinstant, fortified, plain, dry101 kcal per 1 packetRich in Manganese
Nutritionally similar foods
- WHEATENAcooked with water102 kcal per 0.75 cupRich in Manganese
- QUAKERQUAKER MultiGrain Oatmeal, prepared with water, salt61 kcal per 100 gRich in Manganese
- Oat BranQUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt43 kcal per 100 gRich in Manganese
- Whole wheat hot natural cerealcooked with water, without salt113 kcal per 0.75 cupRich in Selenium
- Corn gritswhite, regular and quick, enriched, cooked with water, without salt11 kcal per 1 tbsp
- CREAM OF RICEcooked with water, with salt95 kcal per 0.75 cupRich in Iron
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.