Oatmeal, instant, plain, made with non-dairy milk, no added fat
Common food
Photo: Wikipedia
This is a swift, comforting bowl of instant oatmeal, rehydrated with a creamy non-dairy milk like almond or oat. The texture is soft and porridge-like, with a mild, slightly nutty flavor from the milk and a subtle, wholesome oat taste. Nutritionally, it's a light yet satisfying base, offering a good balance of carbs and fiber for sustained energy.
Calorie split: 13% protein · 63% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate convenience and warm, mild comfort, especially on rushed mornings. Its neutral flavor makes it a perfect blank canvas for endless sweet or savory toppings.
⚠️ Watch-outs & how to enjoy it better
Instant varieties can have a mushy texture and may cause a quicker blood-sugar spike than steel-cut oats due to processing. To counteract this, always pair it with a protein source like Greek yogurt or nuts, and healthy fats like chia seeds or nut butter to slow digestion. Choose low-sugar or plain versions to avoid excess added sugars.
Key benefits
- Provides soluble fiber (beta-glucan) for heart and gut health.
- Quick, no-cook preparation for busy mornings.
- Naturally low in fat and cholesterol-free.
- A good base for adding protein, fruits, and nuts.
- Often fortified with vitamins and minerals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant oatmeal is pre-cooked and then dried, which is why it rehydrates so quickly—essentially, you're just reheating a pre-made porridge.
Full nutrition (USDA data · scales with serving)
| Water | 77.7 g |
| Energy | 94.0 kcal |
| Protein | 3.2 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 15.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 190 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 112 mg |
| Sodium, Na | 83.0 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 4.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.27 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 10.5 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.29 ug |
| Vitamin A, RAE | 175 ug |
| Retinol | 175 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 1.6 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.38 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 | 0.32 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.89 g |
| PUFA 18:2 | 0.83 g |
| PUFA 18:3 | 0.07 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 oatmeal as healthy as regular oats?
It's the same whole grain, but more processed (rolled thinner), which can lead to a faster digestion and blood sugar response. The nutrition is comparable, but pairing with protein/fat is even more important.
Why use non-dairy milk?
It's a common choice for those with dairy allergies, lactose intolerance, or following a vegan diet. It also adds a distinct, often nutty or creamy flavor profile.
Can I make this without any milk?
Yes, you can use water, but the result will be thinner and less creamy. Using milk (dairy or non-dairy) adds calories, protein, fat, and 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 0.94 kcal/g · 14% calories from protein · 2.0 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: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.