Energy
lower quarter64 kcalthis record per 100 g
- Corpus median
- 101 kcal
- Middle 50%
- 84–114 kcal
Based on 20 records reporting energy.
Breakfast foodsmoderate variability
Oatmeal, regular or quick, with water, no added fat calories: 154 per 1 cup, cooked (240 g)
This exact USDA record reports 154 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.
Exact USDA description: Oatmeal, regular or quick, made with water, no added fat
Quick facts
1 cup, cooked · 240 g
- Calories
- 154 kcal
- Protein
- 5.3 g
- Carbohydrate
- 27.4 g
- Total fat
- 2.6 g
- Fiber
- 4.1 g
- Sodium
- 168 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup, cooked · 240 g
154calories
Oatmeal, regular or quick, made with water, no added fat
- Protein
- 5.3 g
- Carbs
- 27.4 g
- Fat
- 2.6 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 154 calories for 1 cup, cooked at 240 grams. On a fixed-weight basis, the same record contains 64 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.3 g protein, 4.1 g fiber, and 168 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 85.6% 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 109–310 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 2708381: “Oatmeal, regular or quick, made with water, 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 2708381, 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 | 109 kcal | 3.8 g | 2.9 g | 119 mg |
| 1 cup, cookedUSDA-listed household measure | 240 g | 154 kcal | 5.3 g | 4.1 g | 168 mg |
| 1 cup, dry, yieldsUSDA-listed household measure | 485 g | 310 kcal | 10.7 g | 8.2 g | 340 mg |
02 · Fixed-weight context
Where 100 grams sits inside Oatmeal
The comparison set contains 20 exact records in the Oatmeal USDA category. Here, “lower quarter” describes FDC 2708381’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter2.2 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 half1.7 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
lower quarter70 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 2708381’s 240 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Dietary fiber; 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
Dietary fiber4.1 g
≈ 15% DV. This does not cross the FDA’s 20% ‘high’ guide.
Magnesium58 mg
≈ 14% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium168 mg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.4 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, regular or quick, made with water, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708382 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 109 kcal to 310 kcal.
- 02
Record choice: compare with FDC 2708382
At an equal 100 g, this record has 1.5 g less total fat than “Oatmeal, regular or quick, made with water, 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 3 input rows; Beverages, water, tap, drinking supplies 85.6% 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 “regular or quick; made with water; no added fat” fits. Inspect FDC 2708382 when “regular or quick; made with water; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Oatmeal, regular or quick, made with water, no added fat
- Exact source wording
- “Oatmeal, regular or quick, made with water, no added fat”
- Source identity
- USDA FDC 2708381 · FNDDS 56203056
- Named qualifiers
- regular or quick · made with water · no added fat
Inspect this alternative when its fields fit better
Oatmeal, regular or quick, made with water, fat added
- Exact source wording
- “Oatmeal, regular or quick, made with water, fat added”
- Source identity
- USDA FDC 2708382 · FNDDS 56203057
- Named qualifiers
- regular or quick · made with water · 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 “regular or quick”, “made with water”, 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, regular or quick, made with water, no added fat | 240 g154 kcal | 64 kcal | 2.2 g | 1.1 g | 1.7 g | 70 mg |
| Oatmeal, regular or quick, made with water, fat added | 240 g182 kcal | 76 kcal | 2.2 g | 2.6 g | 1.7 g | 81 mg |
| Oatmeal, regular or quick, made with milk, no added fat | 240 g278 kcal | 116 kcal | 5.6 g | 3.3 g | 1.7 g | 105 mg |
| Oatmeal, regular or quick, made with milk, fat added | 240 g307 kcal | 128 kcal | 5.5 g | 4.8 g | 1.7 g | 115 mg |
| Oatmeal, regular or quick, made with non-dairy milk, no added fat | 240 g228 kcal | 95 kcal | 3.4 g | 2.7 g | 1.8 g | 117 mg |
| Oatmeal, instant, plain, made with water, no added fat | 240 g163 kcal | 68 kcal | 2.3 g | 1.3 g | 1.9 g | 45 mg |
| Oatmeal, regular or quick, made with non-dairy milk, fat added | 240 g257 kcal | 107 kcal | 3.3 g | 4.2 g | 1.8 g | 127 mg |
How to compare FDC 2708381: 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 2708381, the 3 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup, cooked
154 kcal
240 g
1 cup, dry, yields
310 kcal
485 g
1 oz, dry, yields
109 kcal
170 g
At a glance
Nutrient signals in the source amount
For FDC 2708381, Dietary fiber is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Dietary fiber
4.1 g≈ 15% Daily ValueMagnesium
57.6 mg≈ 14% Daily ValueThe percentages above apply to FDC 2708381’s 240 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2708381 has no protein percentage here: Feast reports 5.3 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2708381 at 240 g—not a measured or recommended plate.
- The representative USDA portion supplies 4.1 g dietary fiber, about 15% 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 | 154 kcal 64 kcal | Not established Not established |
| Protein | 5.3 g 2.2 g | Not shown Not shown |
| Carbohydrate | 27.4 g 11.4 g | 10% 4% |
| Total fat | 2.6 g 1.1 g | 3% 1% |
| Dietary fiber | 4.1 g 1.7 g | 15% 6% |
| Sugars | 0.4 g 0.2 g | Not established Not established |
| Sodium | 168 mg 70 mg | 7% 3% |
| Saturated fat | 0.4 g 0.2 g | 2% 1% |
| Monounsaturated Fat | 0.8 g 0.3 g | Not established Not established |
| Polyunsaturated Fat | 0.9 g 0.4 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 139.2 mg 58 mg | 3% 1% |
| Calcium | 28.8 mg 12 mg | 2% 1% |
| Iron | 1.6 mg 0.7 mg | 9% 4% |
| 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 | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 203.5 g 84.8 g | Not established Not established |
For FDC 2708381, 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 2708381 to 3 source inputs totaling 280.4 g in its standardized formulation. Publishing that exact provenance makes “Oatmeal, regular or quick, made with water, no added fat” 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, regular and quick, not fortified, dry, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
280.4 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Cereals, oats, regular and quick, not fortified, dryUSDA ingredient 8120 · encyclopedia page available | 40 GM | 40 g | 14.3% |
| 2 | Beverages, water, tap, drinkingUSDA ingredient 14411 · encyclopedia page available | 240 GM | 240 g | 85.6% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.4 GM | 0.4 g | 0.1% |
Exact-record context
What makes this USDA record distinct?
For FDC 2708381, 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, regular or quick, made with water, no added fat
- USDA category
- Oatmeal
- FDC ID
- 2708381
- FNDDS code
- 56203056
Closest inspectable record
Oatmeal, regular or quick, made with water, fat added
- USDA category
- Oatmeal
- FDC ID
- 2708382
- FNDDS code
- 56203057
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 64 kcal | 76 kcal | −12 kcal |
| Protein | 2.2 g | 2.2 g | +0 g |
| Carbohydrate | 11.4 g | 11.2 g | +0.2 g |
| Total fat | 1.1 g | 2.6 g | −1.5 g |
| Dietary fiber | 1.7 g | 1.7 g | Same listed value |
| Sodium | 70 mg | 81 mg | −11 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 12 less calories and 1.5 g less total fat than “Oatmeal, regular or quick, made with water, 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, regular and quick, not fortified, dry; Beverages, water, tap, drinking; Salt, table.
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 2708381 with FDC 2708382 at equal mass; use their 240 g and 240 g source amounts only for portion matching.
Evidence boundary: FDC 2708381 versus FDC 2708382 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 2708381 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
4 material nutrient differencesOatmeal, regular or quick, made with water, no added… vs Oatmeal, regular or quick, made with milk, fat addedInspect descriptions, portions, formulations, and both sources →4 material nutrient differencesOatmeal, regular or quick, made with water, no added… vs Oatmeal, regular or quick, made with milk, no added…Inspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Oatmeal, regular or quick, made with water, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2708381 into a universal recipe.
Meal family guide Oatmeal Compare USDA oatmeal records prepared with water, milk, or non-dairy milk, with and without added fat or flavoring, using a consistent source-serving context. Meal family guide Regular or quick oatmeal Regular or quick oatmeal: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations.
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, regular or quick, made with water, 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 2708381 comes from FoodData Central Survey Foods (FNDDS). Its 64 kcal per 100 g becomes 154 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: 2708381
FNDDS food code: 56203056
The scaling for FDC 2708381 can be exact while the match to “Oatmeal, regular or quick, made with water, no added fat” 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.