Flavored instant oatmeal vs spelt: which is healthier?
They are about equally nutrient-dense: flavored instant oatmeal scores 55/100 and spelt 57/100, 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
Spelt
127 kcal per 100 g. 1 cup cooked: 194 g
Which to pick for your goal
- Fewer caloriesSpelt386 vs 127 kcal per 100 g
- More proteinFlavored instant oatmeal9.3 vs 5.5 g per 100 g
- More fiberFlavored instant oatmeal7.2 vs 3.9 g per 100 g
- Less sugarSpelt30 vs 0 g per 100 g
- More potassiumFlavored instant oatmeal361 vs 143 mg per 100 g
- Less saturated fatSpelt0.8 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Flavored instant oatmeal, 100 g | Spelt, 100 g | Flavored instant oatmeal, 43 g | Spelt, 194 g |
|---|---|---|---|---|
| Calories | 386 kcal | 127 kcal | 166 kcal | 246 kcal |
| Protein | 9.3 g | 5.5 g | 4 g | 11 g |
| Carbohydrates | 77 g | 26 g | 33 g | 51 g |
| Sugars | 30 g | 0 g | 13 g | 0 g |
| Fiber | 7.2 g | 3.9 g | 3.1 g | 7.6 g |
| Fat | 4.7 g | 0.8 g | 2 g | 1.6 g |
| Saturated fat | 0.8 g | 0 g | 0.3 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 692 µg | 0 µg | 298 µg | 0 µg |
| Potassium | 361 mg | 143 mg | 155 mg | 277 mg |
| Iron | 10 mg | 1.7 mg | 4.5 mg | 3.2 mg |
| Calcium | 258 mg | 10 mg | 111 mg | 19 mg |
| Magnesium | 90 mg | 49 mg | 39 mg | 95 mg |
| Sodium | 505 mg | 5 mg | 217 mg | 9.7 mg |
Last updated . Scores use the HowHealthyIs Score method.