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Cereals and Grains  / Whole Grains

Oatmeal, instant Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 394kcal / 2530kcal (15%)

Macronutrients

Total Fat
4.7 g/ 42g (11%)
Saturated Fat
0.92 g/ 20g (4%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
3.31 g
Total Carbohydrates
77.9 g/ 348g (22%)
Dietary Fiber
10.5 g/ 20g (52%)
high
Sugar
1.6 g/ 63g (2%)
Protein
10 g/ 71g (14%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
27 mg/ 70mg (38%)
high
Vitamin B1
1.13 mg/ 1mg (94%)
high
Vitamin B2
1.05 mg/ 1mg (80%)
high
Vitamin B3
15.4 mg NE/ 16mg NE (96%)
high

Minerals

Calcium
458 mg/ 750mg (61%)
high
Iron
6 mg/ 12mg (50%)
high
Phosphorus
551 mg/ 700mg (78%)
high
Sodium
231 mg/ 1500mg (15%)
What is this food?
AI-assisted
Instant oatmeal (about 100 g). It’s a quick-cooking whole-grain-style cereal made from oats, usually eaten as a warm breakfast or snack.
Why it matters to health
AI-assisted
Instant oatmeal is a carb source that can help keep you energized for your day. It also has dietary fiber (about 10.5 g per 100 g), which supports better digestion and helps you feel full longer—useful when you’re doing 3 meals plus 1–2 snacks a day. It’s relatively low in sugar (about 1.6 g) and has some healthy fats, but it can be higher in sodium (about 231 mg), especially if you choose flavored/instant packets. For heart health, it’s also good to watch saturated fat (about 0.92 g) by keeping portions balanced and not pairing it with very fatty add-ons every time.
Healthier tips
AI-assisted
  • Choose plain instant oatmeal when possible (less sodium than flavored packets).
  • Use a proper portion: for breakfast, aim for about 1 serving (often 30–50 g dry) and adjust based on your activity.
  • Add fiber and nutrients: mix in banana, berries, or apple, and a spoon of chia or ground flax if you like.
  • For better balance, pair with protein: add milk or plain yogurt, or top with nuts (small handful).
  • If you’re watching sodium, avoid adding extra salt and check the packet label.
Common Filipino dishes
Oatmeal with banana, Lugaw (rice porridge), Champorado, Arroz caldo, Miswa (noodles)
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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