Oatmeal, instant, maple flavored, no added fat
Common food
Photo: Wikipedia
Instant maple-flavored oatmeal is a quick-cooking, pre-sweetened porridge that delivers a comforting, warm bowl with a distinct maple aroma and a smooth, slightly sticky texture. Nutritionally, it's a light, low-fat carbohydrate source, providing a quick energy boost with a modest amount of fiber and sugar per serving.
Calorie split: 10% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, cozy flavor of maple that transforms plain oats into a sweet, comforting treat, and for its unparalleled convenience on busy mornings.
⚠️ Watch-outs & how to enjoy it better
The added sugar can lead to a rapid blood-sugar spike, and the maple flavoring is often artificial. To counteract this, pair it with a source of protein and fat (like a handful of nuts, a dollop of Greek yogurt, or a side of eggs) to slow digestion and improve satiety.
Key benefits
- Quick and convenient hot breakfast option
- Low in fat and provides some dietary fiber
- Source of quick-release energy from carbohydrates
- Fortified with vitamins and minerals in many brands
- Shelf-stable and easy to prepare with just hot water
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'maple' flavor in most instant oatmeal is typically derived from a compound called maple furanone, which is identical to the molecule that gives real maple syrup its characteristic aroma.
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 102 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 20.2 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 8.0 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 136 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.25 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 39.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 5.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 183 ug |
| Retinol | 183 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 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 | 0.18 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.38 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 |
| Cholesterol | 0.00 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's a convenient source of whole grains and fiber, but many varieties have added sugar. Look for brands with low added sugar and pair it with protein or fat for a more balanced meal.
Can I use it in baking?
Yes, it can be used in cookies, muffins, or as a binder in meatloaf. Its pre-sweetened nature means you may need to adjust the sugar in your recipe.
How does it differ from plain instant oats?
Plain instant oats are just pre-cooked and dried oats. Maple-flavored versions contain added sugar, maple flavoring, and often other additives like salt and preservatives.
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 1.02 kcal/g · 10% calories from protein · 1.9 g fiber · 8.0 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: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.