Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a simple, comforting bowl of plain oatmeal cooked in water with a pinch of salt, yielding a soft, porridge-like texture with a mild, nutty, and slightly earthy flavor. At just 71 calories per 100g, it's a low-energy-density food that provides steady energy from its complex carbohydrates and a modest 2.54g of plant-based protein. The unenriched, water-cooked preparation keeps it a blank canvas, allowing the natural, wholesome taste of the oats to shine.
Calorie split: 14% protein · 67% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, warm, and neutral flavor that acts as a perfect base for endless toppings like fruits, nuts, and spices. It's a culturally ingrained breakfast staple in many Western and Northern European countries, symbolizing a simple, wholesome start to the day.
⚠️ Watch-outs & how to enjoy it better
The plain, water-cooked version can be perceived as bland or mushy by some, and the added salt contributes to sodium intake. To counteract blandness, pair it with protein (like nuts or yogurt) and healthy fats (like nut butter) to enhance flavor and slow digestion. For those watching sodium, use a salt-free cooking method or reduce the added salt.
Key benefits
- High in soluble fiber (beta-glucan) for heart health and satiety
- Low in fat and sugar, making it a heart-healthy base
- Provides steady, slow-release energy from complex carbs
- Naturally gluten-free (if certified), suitable for many diets
- Contains essential minerals like manganese and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oats are one of the few grains that are not typically eaten whole but are processed into flakes, groats, or flour; the specific preparation of cooking with water and salt is a traditional method that predates the addition of milk and sweeteners in many cultures.
Full nutrition (USDA data · scales with serving)
| Water | 83.6 g |
| Energy | 71.0 kcal |
| Energy | 297 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 1.5 g |
| Ash | 0.34 g |
| Carbohydrate, by difference | 12.0 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.27 g |
| Sucrose | 0.25 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.02 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 70.0 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.58 mg |
| Selenium, Se | 5.4 ug |
| Fluoride, F | 71.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.23 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 7.4 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 180 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 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 | 0.01 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.43 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:2 i | 0.00 g |
| PUFA 18:3 | 0.02 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 |
| Fatty acids, total trans-monoenoic | 0.00 g |
| Fatty acids, total trans-polyenoic | 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 oatmeal gluten-free?
Oats are naturally gluten-free, but they are often processed in facilities that handle wheat. Look for certified gluten-free oats if you have celiac disease or a gluten sensitivity.
Why is salt added to oatmeal?
Salt enhances the natural, mild flavor of the oats and balances the overall taste, making it more palatable. It's a traditional practice in many cultures.
Can I make this with milk instead of water?
Yes, but the nutritional profile will change. Cooking with milk adds calories, protein, and fat, and will make the oatmeal creamier and richer in flavor.
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 0.71 kcal/g · 14% calories from protein · 1.7 g fiber · 0.3 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: 1.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.