Flavored instant oatmeal vs oats: which is healthier?
They are about equally nutrient-dense: flavored instant oatmeal scores 55/100 and oats 55/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Flavored instant oatmeal
386 kcal per 100 g. 1 packet (dry): 43 g
Oats
389 kcal per 100 g. 1/2 cup dry: 40 g
Which to pick for your goal
- Fewer caloriesAbout even386 vs 389 kcal per 100 g
- More proteinOats9.3 vs 17 g per 100 g
- More fiberOats7.2 vs 11 g per 100 g
- Less sugarOats30 vs 0 g per 100 g
- More potassiumOats361 vs 429 mg per 100 g
- Less saturated fatAbout even0.8 vs 1.2 g per 100 g
Nutrition side by side
| Nutrient | Flavored instant oatmeal, 100 g | Oats, 100 g | Flavored instant oatmeal, 43 g | Oats, 40 g |
|---|---|---|---|---|
| Calories | 386 kcal | 389 kcal | 166 kcal | 156 kcal |
| Protein | 9.3 g | 17 g | 4 g | 6.8 g |
| Carbohydrates | 77 g | 66 g | 33 g | 27 g |
| Sugars | 30 g | 0 g | 13 g | 0 g |
| Fiber | 7.2 g | 11 g | 3.1 g | 4.2 g |
| Fat | 4.7 g | 6.9 g | 2 g | 2.8 g |
| Saturated fat | 0.8 g | 1.2 g | 0.3 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 692 µg | 0 µg | 298 µg | 0 µg |
| Potassium | 361 mg | 429 mg | 155 mg | 172 mg |
| Iron | 10 mg | 4.7 mg | 4.5 mg | 1.9 mg |
| Calcium | 258 mg | 54 mg | 111 mg | 22 mg |
| Magnesium | 90 mg | 177 mg | 39 mg | 71 mg |
| Sodium | 505 mg | 2 mg | 217 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.