Oatmeal, instant, plain, made with milk, no added fat
Common food
Photo: Wikipedia
This is a creamy, comforting bowl of instant oatmeal made with milk, offering a mild, slightly sweet, and nutty flavor with a soft, porridge-like texture. Nutritionally, it provides a balanced start with a good source of protein and fiber for its calorie count. The use of milk instead of water enriches the texture and boosts the mineral content.
Calorie split: 17% protein · 59% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love its warm, creamy comfort and subtle, natural sweetness that feels both wholesome and indulgent. It's a blank canvas for endless toppings, making it a beloved, customizable breakfast staple.
⚠️ Watch-outs & how to enjoy it better
Instant varieties can cause quicker blood-sugar spikes due to finer processing. To counteract this, always pair it with a source of protein or healthy fat (like nuts, seeds, or a dollop of yogurt) and choose plain versions to control added sugars. Those with lactose intolerance should use lactose-free milk or a fortified plant-based alternative.
Key benefits
- Good source of plant-based protein and fiber for satiety.
- Milk adds calcium and vitamin D not found in water-made oatmeal.
- Provides steady energy from complex carbohydrates.
- Convenient, quick-cooking whole grain option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats is so effective at forming a gel that it was once used as a binder in early pharmaceutical pills.
Full nutrition (USDA data · scales with serving)
| Water | 73.8 g |
| Energy | 111 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 168 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.28 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 19.0 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 193 ug |
| Retinol | 192 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 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 | 1.3 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 0.81 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.52 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 |
| Cholesterol | 7.0 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
How is instant oatmeal different from rolled or steel-cut?
Instant oats are pre-cooked and rolled thinner, allowing them to absorb liquid faster. This processing can slightly reduce their texture and may lead to a faster digestion rate compared to less processed forms.
Is it a good post-workout meal?
Yes, when made with milk, it provides a good mix of carbohydrates to replenish glycogen and protein for muscle repair. Adding a scoop of protein powder or some Greek yogurt can enhance this further.
Can I make this with plant-based milk?
Absolutely. Use fortified soy, almond, or oat milk to maintain a similar nutritional profile. Note that the protein content may vary depending on the plant milk chosen.
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 1.11 kcal/g · 18% calories from protein · 1.9 g fiber · 4.2 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: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.