Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
FDC 171662cup, cooked (234 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +28 vs Breakfast cereals medianCooked in boiling water, this fortified instant oatmeal earns 89 of 100 on the Nutrient Density Score, placing it in the Strong band and ranking 4th of 30 in Breakfast cereals. Fortification does the heavy lifting here, with iron at 33% DV in the excellent tier and vitamin A at 14% DV, layered onto the oats' own carbohydrate base.
A cup of cooked oatmeal (234 g) works well with fruit or a spoon of nut butter stirred in, and at 68 calories per 100 g it fits easily into most morning routines. There is nothing to flag on the limits side for this food, though it is worth remembering that instant fortified oats owe much of this nutrient profile to added vitamins and minerals rather than to the grain alone.
See how this score is calculated, build a plate around cereals, oats, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | 3% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 49 mg | 2% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.46 g | |
| Protein | 2.4 g | 5% |
| Potassium | 61 mg | 1% |
| Calcium | 80 mg | 6% |
| Iron | 6 mg | 33% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 130 µg | 14% |
| Vitamin E | 0.07 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | 8% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 115 mg | 5% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 1.1 g | |
| Protein | 5.5 g | 11% |
| Potassium | 143 mg | 3% |
| Calcium | 187 mg | 14% |
| Iron | 14 mg | 77% |
| Magnesium | 61 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 304 µg | 34% |
| Vitamin E | 0.16 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171662Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, oats, instant, fortified, plain, dryDensity 89 vs 89Cereals ready-to-eat, wheat germ, toasted, plainDensity 89 vs 89Incaparina, dry mix (corn and soy flours), unpreparedDensity 93 vs 89Original analysis by NutriVerdict
In the kitchen and how to use it
Instant oats are the fastest form of oatmeal: rolled or steel-cut oats crushed fine enough to soften in a minute or two once boiling water is stirred in or the bowl goes into the microwave. Prepared this way and left plain, the porridge is soft, creamy and mild, a blank base rather than a finished dish, which is why most people stir in a splash of milk, a spoonful of nut butter, cinnamon, or chopped fruit before eating. It works equally well as a savory canvas topped with a fried egg or as the start of a sweeter bowl with berries and honey.
Buy plain fortified instant oats in resealable canisters or single-serve packets and keep them in a cool, dry cupboard; once cooked, oatmeal is best eaten right away rather than stored, since it thickens and turns gluey as it cools. Prepared with water, a cup comes in at just 68 calories per 100 grams, largely because water dilutes it, and it supplies 33% of the Daily Value for iron along with 14% for vitamin A. Protein (2.37g) and sugar (0.46g) stay low, so pairing it with milk, yogurt, or nuts helps round out a breakfast built around it.
Frequently asked questions about cereals, oats
How many calories are in instant oatmeal prepared with water?
Cooked with water, plain fortified instant oats have about 68 calories per 100 grams, since the added water dilutes the dry oats considerably.
Is instant oatmeal a good source of iron?
Yes, this fortified version provides 33% of the Daily Value for iron per 100 grams, one of its standout nutrients.
How do you prepare instant oatmeal?
Stir in boiling water or microwave the oats with water for about a minute, then let it sit briefly to thicken before eating.