We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
We got 44 nutritional values in our nutrition profile for Instant Oatmeal (Fruit Flavored, Made Without Fat).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for three nutrients.
These are
- Erucic Acid (22:1) (Monounsaturated Fats)
- Folic Acid (Water-soluble Vitamins)
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks decently (Top 500) for seven additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Retinol (Fat-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Breakfast Cereals) shows that it ranks first-class (Top 10) for one nutrient:
- Erucic Acid (22:1) (Monounsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for four additional nutrients:
- Paullinic Acid (20:1) (Monounsaturated Fats)
- Palmitoleic Acid (16:1) (Monounsaturated Fats)
- Phylloquinone (Fat-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Instant Oatmeal (Fruit Flavored, Made Without Fat)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Instant Oatmeal (Fruit Flavored, Made Without Fat)
In food category: Breakfast Cereals
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 20.1 g | 5.7 g | 191 | 1114 |
| Fiber, total dietary | 1.9 g | 538.6 mg | 114 | 236 |
| Sugars (Total incl. NLEA) | 8.3 g | 2.4 g | 173 | 895 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 360 mg | 102.1 mg | 210 | 2507 |
| Fatty Acids, total polyunsaturated | 404 mg | 114.5 mg | 201 | 2111 |
| Fatty Acids, total saturated | 196 mg | 55.6 mg | 206 | 2612 |
| Total Lipid (Fat) | 1.2 g | 337.4 mg | 229 | 1629 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Capric Acid (10:0) | 1 mg | 0.3 mg | 64 | 531 |
| Myristic Acid (14:0) | 3 mg | 0.9 mg | 95 | 1147 |
| Palmitic Acid (16:0) | 171 mg | 48.5 mg | 230 | 2106 |
| Stearic Acid (18:0) | 17 mg | 4.8 mg | 169 | 1674 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 1 mg | 0.3 mg | 7 | 210 |
| Oleic Acid (18:1) | 348 mg | 98.7 mg | 221 | 2483 |
| Palmitoleic Acid (16:1) | 2 mg | 0.6 mg | 47 | 981 |
| Paullinic Acid (20:1) | 8 mg | 2.3 mg | 45 | 466 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 390 mg | 110.6 mg | 215 | 2004 |
| Linolenic Acid (18:3) | 13 mg | 3.7 mg | 133 | 943 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.3 g | 663.4 mg | 220 | 1385 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 60 µg | 17 µg | 127 | 395 |
| Folate, food | 4 µg | 1.1 µg | 50 | 285 |
| Folate, total | 37 µg | 10.5 µg | 132 | 348 |
| Folic Acid | 33 µg | 9.4 µg | 114 | 232 |
| Niacin | 2.8 mg | 799.5 µg | 157 | 1121 |
| Riboflavin | 241 µg | 68.3 µg | 131 | 570 |
| Thiamin | 242 µg | 68.6 µg | 145 | 642 |
| Vitamin B6 | 370 µg | 104.9 µg | 120 | 611 |
| Fat-soluble Vitamins (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 140 µg | 39.7 µg | 151 | 630 |
| beta-Carotene | 1 µg | 0.3 µg | 63 | 1165 |
| Lutein + Zeaxanthin | 15 µg | 4.3 µg | 161 | 1019 |
| Phylloquinone | 0.4 µg | 0.1 µg | 48 | 921 |
| Retinol | 174 µg | 49.3 µg | 118 | 305 |
| Vitamin A, RAE | 174 µg | 49.3 µg | 121 | 536 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 67 mg | 19 mg | 140 | 479 |
| Copper, Cu | 70 µg | 19.8 µg | 158 | 779 |
| Iron, Fe | 2.6 mg | 742.8 µg | 223 | 659 |
| Magnesium, Mg | 24 mg | 6.8 mg | 111 | 323 |
| Phosphorus, P | 77 mg | 21.8 mg | 187 | 592 |
| Potassium, K | 96 mg | 27.2 mg | 215 | 802 |
| Selenium, Se | 4.2 µg | 1.2 µg | 143 | 651 |
| Sodium, Na | 131 mg | 37.1 mg | 206 | 1018 |
| Zinc, Zn | 440 µg | 124.7 µg | 196 | 881 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 5.9 mg | 1.7 mg | 148 | 1097 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 75.6 g | 21.4 g | 91 | 847 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 100 kcal | 28.3 kcal | 129 | 588 |
Foods Available Online
We searched Amazon for "Instant Oatmeal" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Instant Oatmeal (Fruit Flavored, Made Without Fat)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Oz, Cooked | 28.4 g | 1.0 oz |
| 1 Packet, Dry, Yields | 163.0 g | 5.7 oz |
| 1 Keurig Cup | 170.0 g | 6.0 oz |
| 1 Oz, Dry, Yields | 170.0 g | 6.0 oz |
| 1 Single Serving Container | 210.0 g | 7.4 oz |
| 1 Microwave Cup, Prepared | 210.0 g | 7.4 oz |
| 1 Cup, Cooked | 240.0 g | 8.5 oz |
38 Similar Breakfast Cereals
Explore the nutrient content of similar breakfast cereals below by clicking on their names.
Similar Breakfast Cereals 1 - 38
Click on a food to explore all of the nutrients it contains.
| Instant Oatmeal | No of Nutrients |
(Made With Fat) | 47 |
(Made With Milk, Made With Fat) | 52 |
(Made With Milk, Made Without Fat) | 51 |
(Made With Milk, Unspecified If Cooking Fat Added) | 51 |
(Made Without Fat) | 42 |
(Unspecified If Cooking Fat Added) | 42 |
(Fruit Flavored, Made With Fat) | 48 |
(Fruit Flavored, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 48 |
(Maple Flavored, Made With Fat) | 49 |
(Maple Flavored, Made Without Fat) | 44 |
(Maple Flavored, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 49 |
(Other Flavors, Made With Fat, Made With Fat) | 49 |
(Other Flavors, Made Without Fat, Made Without Fat) | 44 |
(Other Flavors, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 49 |
(Plain, Made With Milk, Made With Fat, Made With Fat) | 52 |
(Plain, Made With Milk, Made Without Fat, Made Without Fat) | 52 |
(Plain, Made With Milk, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 52 |
(Plain, Made With Non-Dairy Milk, Made With Fat, Made With Fat) | 51 |
(Plain, Made With Non-Dairy Milk, Made Without Fat, Made Without Fat) | 48 |
(Plain, Made With Non-Dairy Milk, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 51 |
(Plain, Made With Water, Made With Fat, Made With Fat) | 48 |
(Plain, Made With Water, Made Without Fat, Made Without Fat) | 40 |
(Plain, Made With Water, Unspecified If Cooking Fat Added, Unspecified If Cooking Fat Added) | 48 |
| Instant Oatmeal Cereal | No of Nutrients |
(Apple & Cinnamon, Reduced Sugar) | 27 |
(Apples & Cinnamon, Dry) | 27 |
(Banana Bread, Dry) | 27 |
(Cinnamon Spice, Reduced Sugar) | 27 |
| Instant Oatmeal Cereals | No of Nutrients |
(Cinnamon Swirl, High Fiber) | 27 |
(Cinnamon-Spice, Dry) | 76 |
(Dinosaur Eggs, Brown Sugar, Dry) | 27 |
(Fruit & Cream Variety, Dry) | 51 |
(Fruit & Cream, Variety Of Flavors, Reduced Sugar) | 29 |
(Maple & Brown Sugar, Dry) | 73 |
(Raisin & Spice, Dry) | 78 |
(Raisins, Dates & Walnuts, Dry) | 46 |
(Weight Control, Cinnamon) | 28 |
| Weight Control Instant Oatmeal | No of Nutrients |
(Cereals, Banana Bread) | 28 |
(Cereals, Maple & Brown Sugar) | 28 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
