Cooked Instant Oats
Cooked instant oats provide a light and nutritious snack with low calories and a moderate amount of protein. They are rich in dietary fiber, promoting healthy digestion and prolonged satiety. Packed with essential minerals like potassium, magnesium, and iron, they support daily wellness. With minimal saturated fats and sugars, they are perfect for those seeking a healthy and convenient option.
Macronutrient distribution
A Serving (234 g) of Cooked Instant Oats contains 164 calories, 5.9 g of protein, 28.1 g of carbohydrates, and 3.5 g of fat.
- Protein
- 5.9 g14%
- Carbs
- 28.1 g67%
- Fat
- 3.5 g19%
of calories
Calorie Burn
How long would it take to burn off 164 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (234 g)
Carbohydrates
- Carbohydrates28.1 / 313 g(9%)
- Dietary Fiber4 / 38 g(10%)
- Soluble Fiber1.9 g
- Insoluble Fiber2.1 g
- Total Sugars1.2 g
- Other Carbohydrates22.9 g
Fats
- Total Fat3.5 / 83 g(4%)
- Saturated Fat0.7 / 25 g(3%)
- Monounsaturated Fat0.94 g
- Polyunsaturated Fat1.9 g
- Omega-30.23 g
- Omega-61.9 g
- Omega-90.7 g
- Oleic Acid0.7 g
- Stearic Acid0.12 g
- Linoleic Acid1.9 g
- Palmitic Acid0.35 g
- Linolenic Acid0.23 g
- Alpha-Linolenic Acid (ALA)0.23 g
Protein
- Protein5.9 / 56 g(10%)
Amino Acids
- Lysine0.35 g
- Serine0.28 g
- Valine0.3 g
- Alanine0.35 g
- Cystine0.07 g
- Cysteine0.07 g
- Proline0.23 g
- Arginine0.47 g
- Histidine0.16 g
- Threonine0.23 g
- Isoleucine0.28 g
- Methionine0.12 g
- Tryptophan0.12 g
- Glutamic Acid1.1 g
- Aspartic Acid0.7 g
- Phenylalanine0.28 g
- Glycine0.23 g
- Leucine0.47 g
- Tyrosine0.19 g
Vitamins
- Vitamin E0.23 / 15 mg(2%)
- Vitamin K1.2 / 120 ug(1%)
- Vitamin B60.12 / 1.3 mg(9%)
- Thiamin (B1)0.23 / 1.2 mg(20%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)0.7 / 16 mg(4%)
- Folate28.1 / 400 ug(7%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin3.5 / 30 ug(12%)
- Choline35.1 / 550 mg(6%)
Minerals
- Calcium18.7 / 1,000 mg(2%)
- Iron1.9 / 8 mg(23%)
- Magnesium51.5 / 420 mg(12%)
- Phosphorus154.4 / 700 mg(22%)
- Potassium245.7 / 3,400 mg(7%)
- Sodium117 / 2,300 mg(5%)
- Zinc0.7 / 11 mg(6%)
- Copper0.23 / 0.9 mg(26%)
- Manganese1.4 / 2.3 mg(61%)
- Selenium21.1 / 55 ug(38%)
- Molybdenum4.7 / 45 ug(10%)
Other
- Water198.9 / 3,700 g(5%)
Sources
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