Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a quick-cooking, cinnamon-spiced oatmeal designed for busy mornings, offering a warm, comforting bowl with a subtly sweet, aromatic flavor and a soft, slightly creamy texture. Nutritionally, it's a light, high-fiber start to the day, providing sustained energy from complex carbohydrates with minimal fat. It's a fortified instant option that balances convenience with a touch of indulgent spice.
Calorie split: 10% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for the instant, no-fuss comfort it provides—a warm, cinnamon-kissed bowl that feels like a treat but is ready in minutes. Its familiar, spiced flavor evokes cozy, nostalgic breakfasts and is easily customized with toppings.
⚠️ Watch-outs & how to enjoy it better
The added sugars and instant processing can lead to a quicker blood-sugar rise compared to plain oats. To mitigate this, pair it with a source of protein (like nuts or a side of yogurt) or healthy fat (like a spoonful of nut butter) to slow digestion and increase satiety. Those monitoring sodium or sugar intake should check labels, as fortified cereals can contain added amounts.
Key benefits
- High in soluble fiber for digestive health
- Fortified with essential vitamins and minerals
- Low in fat and a good source of complex carbs
- Provides quick, warm energy with a low calorie density
- Contains natural spices with potential anti-inflammatory properties
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant oats are pre-cooked and then dried, which is why they soften so quickly in hot water—a process that also makes their starch more easily digestible.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 96.0 kcal |
| Energy | 402 kj |
| Protein | 2.4 g |
| Total lipid (fat) | 1.2 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 18.9 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 6.3 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 111 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.64 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.18 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 48.0 ug |
| Folic acid | 43.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 7.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 110 ug |
| Retinol | 110 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 366 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.36 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is this the same as regular oatmeal?
No, it's specifically *instant* oatmeal that has been pre-cooked, rolled thinner, and fortified. It cooks faster than old-fashioned or steel-cut oats but has a softer texture.
Why is it fortified?
Manufacturers add vitamins and minerals (like iron, B vitamins, and zinc) to enhance its nutritional profile, making it a more complete breakfast option, especially for those with limited diets.
Can I use milk instead of water?
Absolutely. Preparing it with milk (dairy or plant-based) will increase the protein, calcium, and calorie content, making it more filling and adding a creamier texture.
How does the fiber content help?
The 2g of fiber per 100g, primarily from beta-glucan, supports digestive health, helps you feel full longer, and contributes to steady energy release.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.96 kcal/g · 10% calories from protein · 2.0 g fiber · 6.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.