Oatmeal, instant, plain, made with non-dairy milk, fat added
Common food
Photo: Wikipedia
This is a convenient, pre-cooked oatmeal made with non-dairy milk and a touch of added fat, resulting in a creamy, smooth porridge with a mild, toasty oat flavor. Nutritionally, it's a balanced, low-calorie base, offering a good mix of complex carbs and plant-based protein with a modest fat content for satiety.
Calorie split: 11% protein · 51% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, neutral canvas that readily absorbs flavors from fruits, nuts, and spices. Its creamy texture and quick preparation make it a reliable, warming staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
Instant varieties can have a softer, less distinct texture than rolled or steel-cut oats, and the added fat increases calories. For those monitoring blood sugar, the quick-cooking process can lead to a faster glucose response; pairing it with protein (like nuts or seeds) and additional fiber (like berries) can help blunt this spike.
Key benefits
- Provides sustained energy from complex carbohydrates and soluble fiber.
- Good source of plant-based protein for a quick meal.
- Low in sugar, making it a better base for customizable toppings.
- Convenient and quick to prepare, ideal for busy mornings.
- Contains beta-glucan, a soluble fiber associated with heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats forms a gel-like substance in the digestive tract, which is believed to help slow down the absorption of carbohydrates and contribute to its heart-health benefits.
Full nutrition (USDA data · scales with serving)
| Water | 75.9 g |
| Energy | 113 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 5.0 g |
| Carbohydrate, by difference | 15.1 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 185 mg |
| Iron, Fe | 4.8 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 99.0 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 4.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.26 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 10.6 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.28 ug |
| Vitamin A, RAE | 195 ug |
| Retinol | 194 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 1.5 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.81 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.10 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 | 5.0 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 does the nutrition differ from oatmeal made with water?
Using non-dairy milk adds calories, fat, and often a small amount of protein and calcium compared to water. The added fat in this version further increases the calorie and fat content, making it more satiating.
Is this considered a highly processed food?
Instant oatmeal is more processed than steel-cut or rolled oats, as the oats are pre-cooked and rolled thinner to reduce preparation time. However, plain varieties without added sugars or flavorings are still a whole-grain food.
Can I use this for baking?
Yes, it can be used in recipes like muffins, cookies, or energy bars where a softer oat texture is desired, though it will not provide the same chewiness as old-fashioned oats.
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 1.13 kcal/g · 11% calories from protein · 1.9 g fiber · 1.9 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: 0.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.