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Instant Oats Calories
Quick to prepare, high fiber, low fat
CALORIES
GI
POTASSIUM
FIBER
Instant Oats Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
68g
· 71%
Protein
12.5g
· 13%
Fat
6.5g
· 16%
Fiber
10g
Instant Oats Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B1
0.45mg · 38% DV
B5
1mg · 20% DV
B2
0.15mg · 12% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
138mg · 33% DV
Instant Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Instant Oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Instant Oats Contain Allergens?
No known major allergens
Which Diets Is Instant Oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Instant Oats Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.