How healthy is flavored instant oatmeal?
Is flavored instant oatmeal healthy? It can fit a healthy breakfast; plain oats are better. Flavored instant oatmeal scores 55/100 on the HowHealthyIs Score: 100 g provides 386 kcal, 692 µg vitamin A and 10 mg iron. Flavored instant oatmeal is still whole-grain oats, but a maple and brown sugar packet holds about 13 g of sugar, around three teaspoons. It is also fortified with iron and vitamins. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Flavored instant oatmeal ranks higher than 55% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A20%
- Iron15%
- Fiber7%
- Magnesium6%
- Calcium5%
- Protein5%
- Potassium2%
- Vitamin E1%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars15%
- Sodium6%
Raw NRF9.3: 60 minus 22 = 38. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in flavored instant oatmeal?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 386 kcal | 166 kcal | |
| Protein | 9.3 g | 4 g | 8% |
| Carbohydrates | 77 g | 33 g | 12% |
| Fiber | 7.2 g | 3.1 g | 11% |
| Sugars | 30 g | 13 g | |
| Added sugars | 29 g | 12 g | 25% |
| Fat | 4.7 g | 2 g | 3% |
| Saturated fat | 0.8 g | 0.3 g | 2% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 692 µg | 298 µg | 33% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 0.2 mg | 1% |
| Vitamin K | 1.4 µg | 0.6 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 240 µg | 103 µg | 26% |
| Minerals | |||
| Calcium | 258 mg | 111 mg | 9% |
| Iron | 10 mg | 4.5 mg | 25% |
| Potassium | 361 mg | 155 mg | 3% |
| Magnesium | 90 mg | 39 mg | 9% |
| Zinc | 1.7 mg | 0.7 mg | 7% |
| Sodium | 505 mg | 217 mg | 9% |
Source: USDA FoodData Central, "Cereals, oats, instant, fortified, maple and brown sugar, dry" (FDC 173920). Values rounded.
Why is flavored instant oatmeal good for you?
- 298 µg vitamin A in 1 packet (dry), 33% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 103 µg folate in 1 packet (dry), 26% of the daily value. Folate contributes to normal blood formation.
- 4.5 mg iron in 1 packet (dry), 25% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- A quick breakfast when stirred with milk or yogurt
- Mixing half a flavored packet with plain oats
What should you watch out for?
- Most of the sugar is added. Plain instant oats with fruit give the same convenience with less sugar.
What can you eat instead of flavored instant oatmeal?
Foods you can use the same way with a higher HowHealthyIs Score.