Energy
middle half85 kcalthis record per 100 g
- Corpus median
- 101 kcal
- Middle 50%
- 84–114 kcal
Based on 20 records reporting energy.
Breakfast foodsmoderate variability
Oatmeal, reduced sugar calories: 204 per 1 cup, cooked (240 g)
This exact USDA record reports 204 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
- 204 kcal
- Protein
- 5.6 g
- Carbohydrate
- 39.8 g
- Total fat
- 3.1 g
- Fiber
- 4.6 g
- Sodium
- 216 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup, cooked · 240 g
204calories
Oatmeal, reduced sugar
- Protein
- 5.6 g
- Carbs
- 39.8 g
- Fat
- 3.1 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 204 calories for 1 cup, cooked at 240 grams. On a fixed-weight basis, the same record contains 85 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.6 g protein, 4.6 g fiber, and 216 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 77.4% of the record’s listed input weight. The record contains 3 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 145–412 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 2708397: “Oatmeal, reduced sugar.” 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 2708397, each row multiplies the published per-100-gram values by its stated weight. “1 oz, dry, yields” through “1 cup, dry, yields” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 oz, dry, yieldsUSDA-listed household measure | 170 g | 145 kcal | 4 g | 3.2 g | 153 mg |
| 1 cup, cookedUSDA-listed household measure | 240 g | 204 kcal | 5.6 g | 4.6 g | 216 mg |
| 1 cup, dry, yieldsUSDA-listed household measure | 485 g | 412 kcal | 11.4 g | 9.2 g | 437 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 2708397’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
middle half90 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 2708397’s 240 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Iron; 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
Iron9 mg
≈ 50% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin A393.6 µg
≈ 44% DV. This crosses the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium216 mg
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.6 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Oatmeal, reduced sugar,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708387 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 oz, dry, yields to 1 cup, dry, yields
USDA assigns those measures 170 g and 485 g. At this record’s fixed composition, scaled energy moves from 145 kcal to 412 kcal.
- 02
Record choice: compare with FDC 2708387
At an equal 100 g, this record has 3.4 g more carbohydrate than “Oatmeal, instant, plain, made with water, no added fat.” 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 3 input rows; Beverages, water, tap, drinking supplies 77.4% 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 “reduced sugar” fits. Inspect FDC 2708387 when “instant; plain; made with water; no added fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Oatmeal, reduced sugar
- Exact source wording
- “Oatmeal, reduced sugar”
- Source identity
- USDA FDC 2708397 · FNDDS 56203555
- Named qualifiers
- reduced sugar
- Source inputs unique in this pair
- Cereals, oats, instant, fortified, maple and brown sugar, dry
Inspect this alternative when its fields fit better
Oatmeal, instant, plain, made with water, no added fat
- Exact source wording
- “Oatmeal, instant, plain, made with water, no added fat”
- Source identity
- USDA FDC 2708387 · FNDDS 56203086
- Named qualifiers
- instant · plain · made with water · no added fat
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “reduced sugar”. 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, reduced sugar | 240 g204 kcal | 85 kcal | 2.4 g | 1.3 g | 1.9 g | 90 mg |
| Oatmeal, multigrain | 240 g134 kcal | 56 kcal | 2.1 g | 0.5 g | 2 g | 70 mg |
| Oatmeal, fast food, plain | 240 g192 kcal | 80 kcal | 2.6 g | 2.5 g | 1.7 g | 93 mg |
| Oatmeal, fast food, flavored | 240 g264 kcal | 110 kcal | 2.4 g | 2.3 g | 1.6 g | 163 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, fruit flavored, no added fat | 240 g240 kcal | 100 kcal | 2.3 g | 1.2 g | 1.9 g | 131 mg |
| Oatmeal, instant, maple flavored, no added fat | 240 g245 kcal | 102 kcal | 2.4 g | 1.3 g | 1.9 g | 136 mg |
How to compare FDC 2708397: 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 2708397, the 4 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup, cooked
204 kcal
240 g
1 cup, dry, yields
412 kcal
485 g
1 oz, dry, yields
145 kcal
170 g
1 packet, dry, yields
145 kcal
170 g
At a glance
Nutrient signals in the source amount
For FDC 2708397, Iron is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Iron
9 mg≈ 50% Daily ValueVitamin A
393.6 µg≈ 44% Daily ValueDietary fiber
4.6 g≈ 16% Daily ValueThe percentages above apply to FDC 2708397’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 1 calculated observation describe FDC 2708397 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.
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 | 204 kcal 85 kcal | Not established Not established |
| Protein | 5.6 g 2.4 g | Not shown Not shown |
| Carbohydrate | 39.8 g 16.6 g | 14% 6% |
| Total fat | 3.1 g 1.3 g | 4% 2% |
| Dietary fiber | 4.6 g 1.9 g | 16% 7% |
| Sugars | 9.7 g 4.1 g | Not established Not established |
| Sodium | 216 mg 90 mg | 9% 4% |
| Saturated fat | 0.6 g 0.2 g | 3% 1% |
| Monounsaturated Fat | 1 g 0.4 g | Not established Not established |
| Polyunsaturated Fat | 1.1 g 0.5 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 196.8 mg 82 mg | 4% 2% |
| Calcium | 168 mg 70 mg | 13% 5% |
| Iron | 9 mg 3.7 mg | 50% 21% |
| Magnesium | 60 mg 25 mg | 14% 6% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 393.6 µg 164 µg | 44% 18% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 189.6 g 79 g | Not established Not established |
For FDC 2708397, 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 2708397 to 3 source inputs totaling 155 g in its standardized formulation. Publishing that exact provenance makes “Oatmeal, reduced sugar” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Beverages, water, tap, drinking, Cereals, oats, instant, fortified, maple and brown sugar, dry, Cereals, oats, instant, fortified, plain, dry. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
155 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Cereals, oats, instant, fortified, plain, dryUSDA ingredient 8122 · encyclopedia page available | 15 GM | 15 g | 9.7% |
| 2 | Cereals, oats, instant, fortified, maple and brown sugar, dryUSDA ingredient 8680 · encyclopedia page available | 20 GM | 20 g | 12.9% |
| 3 | Beverages, water, tap, drinkingUSDA ingredient 14411 · encyclopedia page available | 120 GM | 120 g | 77.4% |
Exact-record context
What makes this USDA record distinct?
For FDC 2708397, 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, reduced sugar
- USDA category
- Oatmeal
- FDC ID
- 2708397
- FNDDS code
- 56203555
Closest inspectable record
Oatmeal, instant, plain, made with water, no added fat
- USDA category
- Oatmeal
- FDC ID
- 2708387
- FNDDS code
- 56203086
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 85 kcal | 68 kcal | +17 kcal |
| Protein | 2.4 g | 2.3 g | +0.1 g |
| Carbohydrate | 16.6 g | 13.2 g | +3.4 g |
| Total fat | 1.3 g | 1.3 g | −0 g |
| Dietary fiber | 1.9 g | 1.9 g | Same listed value |
| Sodium | 90 mg | 45 mg | +45 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 17 more calories and 3.4 g more carbohydrate than “Oatmeal, instant, plain, made with water, no added fat.”
Only this record lists Cereals, oats, instant, fortified, maple and brown sugar, dry. 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, plain, dry; Beverages, water, tap, drinking.
Listed only in this record: Cereals, oats, instant, fortified, maple and brown sugar, dry.
Portion evidence
The listed portion sets differ
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 2708397 with FDC 2708387 at equal mass; use their 240 g and 240 g source amounts only for portion matching.
Evidence boundary: FDC 2708397 versus FDC 2708387 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 2708397 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, reduced sugar” beside explicitly linked source records; use them to compare preparations without turning FDC 2708397 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, reduced sugar,” 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 2708397 comes from FoodData Central Survey Foods (FNDDS). Its 85 kcal per 100 g becomes 204 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: 2708397
FNDDS food code: 56203555
The scaling for FDC 2708397 can be exact while the match to “Oatmeal, reduced sugar” is wrong. That is why this profile keeps its 240 g weight, 3-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.