Energy
middle half102 kcalthis record per 100 g
- Corpus median
- 101 kcal
- Middle 50%
- 84–114 kcal
Based on 20 records reporting energy.
Breakfast foodsmoderate variability
Oatmeal, instant, maple flavored, no added fat calories: 245 per 1 cup, cooked (240 g)
This exact USDA record reports 245 calories for 1 cup, cooked (240 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 cup, cooked · 240 g
- Calories
- 245 kcal
- Protein
- 5.9 g
- Carbohydrate
- 48.5 g
- Total fat
- 3 g
- Fiber
- 4.6 g
- Sodium
- 326 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup, cooked · 240 g
245calories
Oatmeal, instant, maple flavored, no added fat
- Protein
- 5.9 g
- Carbs
- 48.5 g
- Fat
- 3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 245 calories for 1 cup, cooked at 240 grams. On a fixed-weight basis, the same record contains 102 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.9 g protein, 4.6 g fiber, and 326 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is beverages, water, tap, drinking, representing 73.6% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 cup, cooked at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 29–245 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2708393: “Oatmeal, instant, maple flavored, no added fat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2708393, each row multiplies the published per-100-gram values by its stated weight. “1 oz, cooked” through “1 cup, cooked” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 oz, cookedUSDA-listed household measure | 28.4 g | 29 kcal | 0.7 g | 0.5 g | 39 mg |
| 1 packet, dry, yieldsUSDA-listed household measure | 163 g | 166 kcal | 4 g | 3.1 g | 222 mg |
| 1 cup, cookedUSDA-listed household measure | 240 g | 245 kcal | 5.9 g | 4.6 g | 326 mg |
02 · Fixed-weight context
Where 100 grams sits inside Oatmeal
The comparison set contains 20 exact records in the Oatmeal USDA category. Here, “middle half” describes FDC 2708393’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half2.4 gthis record per 100 g
- Corpus median
- 2.4 g
- Middle 50%
- 2.3–3.3 g
Based on 20 records reporting protein.
Dietary fiber
middle half1.9 gthis record per 100 g
- Corpus median
- 1.8 g
- Middle 50%
- 1.7–1.9 g
Based on 20 records reporting dietary fiber.
Sodium
upper quarter136 mgthis record per 100 g
- Corpus median
- 96 mg
- Middle 50%
- 79–128 mg
Based on 20 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2708393’s 240 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A439.2 µg
≈ 49% DV. This crosses the FDA’s 20% ‘high’ guide.
Iron7 mg
≈ 36% DV. This crosses the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium326 mg
≈ 14% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.5 g
≈ 2% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Oatmeal, instant, maple flavored, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708394 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 oz, cooked to 1 cup, cooked
USDA assigns those measures 28.4 g and 240 g. At this record’s fixed composition, scaled energy moves from 29 kcal to 245 kcal.
- 02
Record choice: compare with FDC 2708394
At an equal 100 g, this record has 2.2 g less total fat than “Oatmeal, instant, maple flavored, fat added.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Beverages, water, tap, drinking
The source formulation has 2 input rows; Beverages, water, tap, drinking supplies 73.6% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “instant; maple flavored; no added fat” fits. Inspect FDC 2708394 when “instant; maple flavored; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Oatmeal, instant, maple flavored, no added fat
- Exact source wording
- “Oatmeal, instant, maple flavored, no added fat”
- Source identity
- USDA FDC 2708393 · FNDDS 56203130
- Named qualifiers
- instant · maple flavored · no added fat
Inspect this alternative when its fields fit better
Oatmeal, instant, maple flavored, fat added
- Exact source wording
- “Oatmeal, instant, maple flavored, fat added”
- Source identity
- USDA FDC 2708394 · FNDDS 56203135
- Named qualifiers
- instant · maple flavored · fat added
- Source inputs unique in this pair
- Table fat, NFS
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “instant”, “maple flavored”, and “no added fat”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordOatmeal, instant, maple flavored, no added fat | 240 g245 kcal | 102 kcal | 2.4 g | 1.3 g | 1.9 g | 136 mg |
| Oatmeal, instant, maple flavored, fat added | 240 g286 kcal | 119 kcal | 2.4 g | 3.5 g | 1.8 g | 150 mg |
| Oatmeal, instant, fruit flavored, no added fat | 240 g240 kcal | 100 kcal | 2.3 g | 1.2 g | 1.9 g | 131 mg |
| Oatmeal, instant, fruit flavored, fat added | 240 g281 kcal | 117 kcal | 2.3 g | 3.4 g | 1.9 g | 145 mg |
| Oatmeal, instant, plain, made with milk, no added fat | 240 g266 kcal | 111 kcal | 5 g | 3 g | 1.9 g | 73 mg |
| Oatmeal, instant, plain, made with water, fat added | 240 g211 kcal | 88 kcal | 2.2 g | 3.7 g | 1.8 g | 63 mg |
| Oatmeal, instant, plain, made with milk, fat added | 240 g310 kcal | 129 kcal | 4.8 g | 5.4 g | 1.8 g | 90 mg |
How to compare FDC 2708393: its source amount is 240 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2708393, the 6 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup, cooked
245 kcal
240 g
1 oz, cooked
29 kcal
28 g
1 oz, dry, yields
173 kcal
170 g
1 packet, dry, yields
166 kcal
163 g
1 single serving container
214 kcal
210 g
1 Keurig cup
173 kcal
170 g
At a glance
Nutrient signals in the source amount
For FDC 2708393, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
439.2 µg≈ 49% Daily ValueIron
6.6 mg≈ 36% Daily ValueCarbohydrate
48.5 g≈ 18% Daily ValueThe percentages above apply to FDC 2708393’s 240 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2708393 at 240 g—not a measured or recommended plate.
- The representative USDA portion supplies 4.6 g dietary fiber, about 16% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 326 mg sodium, about 14% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 240 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 245 kcal 102 kcal | Not established Not established |
| Protein | 5.9 g 2.4 g | Not shown Not shown |
| Carbohydrate | 48.5 g 20.2 g | 18% 7% |
| Total fat | 3 g 1.3 g | 4% 2% |
| Dietary fiber | 4.6 g 1.9 g | 16% 7% |
| Sugars | 19.2 g 8 g | Not established Not established |
| Sodium | 326.4 mg 136 mg | 14% 6% |
| Saturated fat | 0.5 g 0.2 g | 2% 1% |
| Monounsaturated Fat | 0.9 g 0.4 g | Not established Not established |
| Polyunsaturated Fat | 1 g 0.4 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 228 mg 95 mg | 5% 2% |
| Calcium | 168 mg 70 mg | 13% 5% |
| Iron | 6.6 mg 2.7 mg | 36% 15% |
| Magnesium | 57.6 mg 24 mg | 14% 6% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 439.2 µg 183 µg | 49% 20% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 180.5 g 75.2 g | Not established Not established |
For FDC 2708393, approximate percentages divide the displayed 240 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2708393 to 2 source inputs totaling 163 g in its standardized formulation. Publishing that exact provenance makes “Oatmeal, instant, maple flavored, no added fat” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Beverages, water, tap, drinking, Cereals, oats, instant, fortified, maple and brown sugar, dry. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
163 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Cereals, oats, instant, fortified, maple and brown sugar, dryUSDA ingredient 8680 · encyclopedia page available | 43 GM | 43 g | 26.4% |
| 2 | Beverages, water, tap, drinkingUSDA ingredient 14411 · encyclopedia page available | 120 GM | 120 g | 73.6% |
Exact-record context
What makes this USDA record distinct?
For FDC 2708393, the close-record rule searches the USDA “Oatmeal” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Oatmeal, instant, maple flavored, no added fat
- USDA category
- Oatmeal
- FDC ID
- 2708393
- FNDDS code
- 56203130
Closest inspectable record
Oatmeal, instant, maple flavored, fat added
- USDA category
- Oatmeal
- FDC ID
- 2708394
- FNDDS code
- 56203135
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 102 kcal | 119 kcal | −17 kcal |
| Protein | 2.4 g | 2.4 g | +0.1 g |
| Carbohydrate | 20.2 g | 19.6 g | +0.6 g |
| Total fat | 1.3 g | 3.5 g | −2.2 g |
| Dietary fiber | 1.9 g | 1.8 g | +0.1 g |
| Sodium | 136 mg | 150 mg | −14 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 17 less calories and 2.2 g less total fat than “Oatmeal, instant, maple flavored, fat added.”
Only the comparison record lists Table fat, NFS. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Cereals, oats, instant, fortified, maple and brown sugar, dry; Beverages, water, tap, drinking.
Listed only in the comparison: Table fat, NFS.
Portion evidence
The listed portion sets match
This record’s reference amount is 240 g; a familiar listed measure is 1 cup, cooked (240 g).
The comparison record’s reference amount is 240 g; a familiar listed measure is 1 cup, cooked (240 g).
Use the 100-gram row to compare FDC 2708393 with FDC 2708394 at equal mass; use their 240 g and 240 g source amounts only for portion matching.
Evidence boundary: FDC 2708393 versus FDC 2708394 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full oatmeal source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2708393 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Oatmeal, instant, maple flavored, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2708393 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, recipe or brand, cooking fat, toppings and add-ins.
For “Oatmeal, instant, maple flavored, no added fat,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
cooking fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
toppings and add-ins
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2708393 comes from FoodData Central Survey Foods (FNDDS). Its 102 kcal per 100 g becomes 245 kcal at 240 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 cup, cooked has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2708393
FNDDS food code: 56203130
The scaling for FDC 2708393 can be exact while the match to “Oatmeal, instant, maple flavored, no added fat” is wrong. That is why this profile keeps its 240 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.