Oatmeal, instant, maple flavored, fat added
Common food
Photo: Wikipedia
This is a convenient, pre-cooked oatmeal packet designed for a quick hot breakfast, featuring a distinct, sweet maple flavor. The texture is typically soft and creamy, though it can become slightly gummy if overcooked. Nutritionally, it provides a moderate calorie base with a notable sugar content from the added flavoring.
Calorie split: 8% protein · 66% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, nostalgic taste of maple and the sheer convenience of a hot, filling meal ready in minutes. It's a staple for busy mornings, dorm rooms, and camping trips.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high added sugar content, which can lead to a blood-sugar spike and subsequent energy crash. To counteract this, pair it with a source of protein or healthy fat (like nuts, seeds, or a side of eggs) and consider using only half the flavor packet or choosing a plain variety and adding your own maple flavor.
Key benefits
- Provides quick energy from carbohydrates.
- Contains soluble fiber (beta-glucan) for digestive health.
- Offers a small amount of plant-based protein.
- Extremely fast and convenient preparation.
- Fortified with vitamins and minerals in many brands.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'maple' flavor in most instant oatmeal doesn't come from real maple syrup but from a blend of natural and artificial flavorings designed to mimic its distinct taste.
Full nutrition (USDA data · scales with serving)
| Water | 73.7 g |
| Energy | 119 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 150 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 38.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 62.0 ug |
| Choline, total | 6.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 200 ug |
| Retinol | 200 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.63 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 0.96 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.05 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 |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Cookies, oatmeal, refrigerated dough, baked — USDA does not publish this profile for Oatmeal.
| Tryptophan | 0.10 g |
| Threonine | 0.20 g |
| Isoleucine | 0.25 g |
| Leucine | 0.46 g |
| Lysine | 0.29 g |
| Methionine | 0.14 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.22 g |
| Valine | 0.32 g |
| Arginine | 0.37 g |
| Histidine | 0.14 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.27 g |
| Proline | 0.39 g |
| Serine | 0.34 g |
FAQ
Is instant maple oatmeal healthy?
It can be part of a balanced diet but is often high in added sugars. Look for brands with lower sugar content and pair it with protein and fiber to create a more nutritionally complete meal.
How does the nutrition differ from plain oatmeal?
Instant maple oatmeal typically has significantly more sugar (often 10-15g per serving) and sometimes more sodium than plain or steel-cut oats, which have minimal added ingredients.
Can I reduce the sugar in it?
Yes, you can use only half of the included flavor packet, or skip it entirely and add your own spices (like cinnamon), a small drizzle of real maple syrup, or fresh fruit for natural sweetness.
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 1.19 kcal/g · 8% calories from protein · 1.8 g fiber · 7.8 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: 1.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.