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Instant Oats, Cooked

Instant Oats, Cooked

EverydayCooked

Instant oats, cooked, are a pre-steamed and thinly rolled oat variety that softens into a smooth, creamy texture when rehydrated with hot water or milk. While they retain the whole grain’s soluble fiber (notably beta-glucan for heart health), their processing accelerates digestion, resulting in a higher glycemic index than steel-cut or rolled oats. This quick-prep staple serves as a versatile base for breakfast bowls and baking, though plain varieties avoid the added sugars or sodium found in flavored instant products.

Macro Impact

A 1 cup serving contains 164 calories, 6g protein, 28g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 164 calories?
Walking3.5 mph, moderate pace
38 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (234 g)
Amount per serving
Calories164
% Daily Value*
Total Fat4g
5%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat0.9g
Cholesterol0mg
0%
Sodium117mg
5%
Total Carbohydrate28g
10%
Dietary Fiber4g
14%
Total Sugars1g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron2mg
10%
Potassium246mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
28 / 275 g
10%
Fiber
4 / 28 g
14%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
23 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
10%
Omega 9
1 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
18%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
20%
Tryptophan
0 / 0 g
37%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
0 / 2 mcg
0%
Folate
28 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
26%
Iron
2 / 13 mg
14%
Magnesium
52 / 370 mg
14%
Manganese
1 / 2 mg
68%
Phosphorous
154 / 700 mg
22%
Potassium
246 / 3k mg
8%
Selenium
21 / 55 mcg
38%
Sodium
117 / 2.3k mg
5%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
5 / 45 mcg
10%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
199 g
Caffeine
0 mg
Choline
35 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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