USDA source topicBreakfast foods

Oatmeal: nutrition range, portions, and source records

This wiki page organizes 20 exact USDA Survey Foods records labeled “Oatmeal.” It shows the median and central spread of reported nutrients per 100 grams, explains the portion and preparation language present in the records, and keeps every underlying profile and citation available for inspection.

What is included?

The exact descriptions define the topic.

USDA places these records in the “Oatmeal” survey-food category. Within Feast’s broader navigation, they appear under Breakfast foods (20 records). The category label is useful for discovery, but it does not mean every record uses the same recipe, brand, cooking method, or portion.

The current collection includes Oatmeal, instant, plain, made with water, no added fat; Oatmeal, instant, fruit flavored, no added fat; Oatmeal, instant, maple flavored, fat added; Oatmeal, instant, plain, made with milk, no added fat; Oatmeal, instant, fruit flavored, fat added; Oatmeal, fast food, flavored. Those examples show why the exact wording matters. The complete alphabetical catalog farther down the page preserves all 20 descriptions instead of replacing them with one generic average.

A robust view of the data

Median and central nutrient ranges per 100 grams

The central range runs from the 10th to the 90th percentile of the records on this page. The observed minimum and maximum are included for transparency, but the middle interval is generally more useful for seeing the collection without letting one extreme record dominate.

Nutrient	Median	Central 80%	Observed span	Records
Caloriesper 100 g	101 kcal	68 kcal–120 kcal	56 kcal–129 kcal	20
Proteinper 100 g	2.4 g	2.2 g–5 g	2.1 g–5.6 g	20
Carbohydrateper 100 g	15.8 g	11.9 g–20.1 g	11.2 g–20.3 g	20
Total fatper 100 g	2.7 g	1.2 g–4.8 g	0.5 g–5.4 g	20
Dietary fiberper 100 g	1.8 g	1.7 g–1.9 g	1.6 g–2 g	20
Total sugarsper 100 g	3.1 g	0.3 g–8.1 g	0.2 g–10 g	20
Sodiumper 100 g	96 mg	69 mg–146 mg	45 mg–163 mg	20
Potassiumper 100 g	95 mg	58 mg–198 mg	51 mg–215 mg	20
Calciumper 100 g	70 mg	12 mg–170 mg	9 mg–190 mg	20
Ironper 100 g	2.6 mg	0.7 mg–4.7 mg	0.5 mg–4.9 mg	20

All rows use the same 100-gram denominator and values from the cited records. The interval is descriptive, not a recommended intake range or statistical confidence interval.

Calories context

101 kcal at the collection midpoint

Across 20 “Oatmeal” records, the middle reported calories value is 101 kcal per 100 grams. The central records run from 68 kcal to 120 kcal, while the complete observed span is 56 kcal to 129 kcal.

Oatmeal, instant, plain, made with water, no added fat is nearest the lower central boundary, and Oatmeal, instant, maple flavored, fat added is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Protein context

2.4 g at the collection midpoint

Across 20 “Oatmeal” records, the middle reported protein value is 2.4 g per 100 grams. The central records run from 2.2 g to 5 g, while the complete observed span is 2.1 g to 5.6 g.

Oatmeal, instant, plain, made with water, fat added is nearest the lower central boundary, and Oatmeal, instant, plain, made with milk, no added fat is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Carbohydrate context

15.8 g at the collection midpoint

Across 20 “Oatmeal” records, the middle reported carbohydrate value is 15.8 g per 100 grams. The central records run from 11.9 g to 20.1 g, while the complete observed span is 11.2 g to 20.3 g.

Oatmeal, fast food, plain is nearest the lower central boundary, and Oatmeal, instant, fruit flavored, no added fat is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Total fat context

2.7 g at the collection midpoint

Across 20 “Oatmeal” records, the middle reported total fat value is 2.7 g per 100 grams. The central records run from 1.2 g to 4.8 g, while the complete observed span is 0.5 g to 5.4 g.

Oatmeal, instant, fruit flavored, no added fat is nearest the lower central boundary, and Oatmeal, regular or quick, made with milk, fat added is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Dietary fiber context

1.8 g at the collection midpoint

Across 20 “Oatmeal” records, the middle reported dietary fiber value is 1.8 g per 100 grams. The central records run from 1.7 g to 1.9 g, while the complete observed span is 1.6 g to 2 g.

Oatmeal, fast food, plain is nearest the lower central boundary, and Oatmeal, instant, fruit flavored, fat added is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Total sugars context

3.1 g at the collection midpoint

Across 20 “Oatmeal” records, the middle reported total sugars value is 3.1 g per 100 grams. The central records run from 0.3 g to 8.1 g, while the complete observed span is 0.2 g to 10 g.

Oatmeal, instant, plain, made with water, no added fat is nearest the lower central boundary, and Oatmeal, instant, fruit flavored, fat added is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Sodium context

96 mg at the collection midpoint

Across 20 “Oatmeal” records, the middle reported sodium value is 96 mg per 100 grams. The central records run from 69 mg to 146 mg, while the complete observed span is 45 mg to 163 mg.

Oatmeal, multigrain is nearest the lower central boundary, and Oatmeal, instant, fruit flavored, fat added is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Potassium context

95 mg at the collection midpoint

Across 20 “Oatmeal” records, the middle reported potassium value is 95 mg per 100 grams. The central records run from 58 mg to 198 mg, while the complete observed span is 51 mg to 215 mg.

Oatmeal, regular or quick, made with water, no added fat is nearest the lower central boundary, and Oatmeal, instant, plain, made with milk, no added fat is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Calcium context

70 mg at the collection midpoint

Across 20 “Oatmeal” records, the middle reported calcium value is 70 mg per 100 grams. The central records run from 12 mg to 170 mg, while the complete observed span is 9 mg to 190 mg.

Oatmeal, regular or quick, made with water, fat added is nearest the lower central boundary, and Oatmeal, instant, plain, made with milk, no added fat is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Iron context

2.6 mg at the collection midpoint

Across 20 “Oatmeal” records, the middle reported iron value is 2.6 mg per 100 grams. The central records run from 0.7 mg to 4.7 mg, while the complete observed span is 0.5 mg to 4.9 mg.

Oatmeal, regular or quick, made with milk, fat added is nearest the lower central boundary, and Oatmeal, instant, plain, made with milk, no added fat is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Preparation language in the records

Source descriptions reveal meaningful distinctions.

The counts below report words and phrases that appear explicitly in the 20 USDA descriptions. They can help narrow a search to a closer record. They do not prove that the named preparation caused a nutrient difference, because these survey-food records are not controlled experiments.

fat added

8 records use this wording, including Oatmeal, instant, fruit flavored, fat added; Oatmeal, instant, maple flavored, fat added; Oatmeal, instant, plain, made with milk, fat added.

no added fat

8 records use this wording, including Oatmeal, instant, fruit flavored, no added fat; Oatmeal, instant, maple flavored, no added fat; Oatmeal, instant, plain, made with milk, no added fat.

fast food

2 records use this wording, including Oatmeal, fast food, flavored; Oatmeal, fast food, plain.

Portion context

Household measures answer a different question than 100 grams.

20 of 20 records (100%) include at least one named measure in the source data. Together those records provide 100 usable named measures.

Across the pooled named measures, the midpoint gram weight is 190 g. The central 10th-to-90th-percentile interval runs from 136 g to 240 g, while the complete observed span is 28–485 g. This pooled summary mixes different measure types, so it is a navigation aid rather than a suggested portion.

A cup, slice, piece, sandwich, fillet, or fluid ounce can represent a different amount of food. Even two measures with the same label may have different gram weights across records. Open the closest profile and use its listed weight instead of transferring a measure from another record.

USDA’s representative source amount is also not necessarily what a visitor ate. For equal-weight comparison, use the 100-gram table. For meal estimation, match the exact description first, then match the amount, and finally account for additions or preparation details absent from the selected record.

Common named measures in this topic

1 cup, cookedAppears on 20 recordsExample: Oatmeal, fast food, flavored →

1 oz, dry, yieldsAppears on 18 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 packet, dry, yieldsAppears on 12 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 Keurig cupAppears on 10 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 microwave cup, preparedAppears on 10 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 oz, cookedAppears on 10 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 single serving containerAppears on 10 recordsExample: Oatmeal, instant, fruit flavored, fat added →

1 cup, dry, yieldsAppears on 8 recordsExample: Oatmeal, multigrain →

1 fast food orderAppears on 2 recordsExample: Oatmeal, fast food, flavored →

Choosing a closer record

Use a sequence, not a guess disguised as precision.

01
Match the exact description
Look for the closest food name, preparation, additions, and context. “Oatmeal” is the collection label; the individual description is the actual reference.
02
Compare on equal weight
Use the per-100-gram values when comparing two records. This keeps the denominator fixed and prevents different source-serving weights from masquerading as a food difference.
03
Scale the closest listed measure
Open the profile, select a named household measure when one fits, or enter a gram estimate. Treat scaled decimals as arithmetic from the source—not greater certainty about the plate.
04
Add missing context
Brand, recipe, cooking fat, sauce, toppings, substitutions, and edible portion can move the result. A current package label or weighed recipe may be more specific than a generic survey-food record.

Complete source catalog

All 20 “Oatmeal” records

Records are alphabetical, not ranked. Every row links to a complete Feast profile with household measures, all reported nutrients, estimate factors, and methodology, plus the exact USDA FoodData Central source where available.

Exact USDA description	Calories	Protein	Fiber	Sodium	Source amount	References
Oatmeal, fast food, flavoredFDC 2708379	110 kcalper 100 g	2.4 gper 100 g	1.6 gper 100 g	163 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, fast food, plainFDC 2708378	80 kcalper 100 g	2.6 gper 100 g	1.7 gper 100 g	93 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, fruit flavored, fat addedFDC 2708396	117 kcalper 100 g	2.3 gper 100 g	1.9 gper 100 g	145 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, fruit flavored, no added fatFDC 2708395	100 kcalper 100 g	2.3 gper 100 g	1.9 gper 100 g	131 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, maple flavored, fat addedFDC 2708394	119 kcalper 100 g	2.4 gper 100 g	1.8 gper 100 g	150 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, maple flavored, no added fatFDC 2708393	102 kcalper 100 g	2.4 gper 100 g	1.9 gper 100 g	136 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with milk, fat addedFDC 2708390	129 kcalper 100 g	4.8 gper 100 g	1.8 gper 100 g	90 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with milk, no added fatFDC 2708389	111 kcalper 100 g	5 gper 100 g	1.9 gper 100 g	73 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with non-dairy milk, fat addedFDC 2708392	113 kcalper 100 g	3.1 gper 100 g	1.9 gper 100 g	99 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with non-dairy milk, no added fatFDC 2708391	94 kcalper 100 g	3.2 gper 100 g	2 gper 100 g	83 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with water, fat addedFDC 2708388	88 kcalper 100 g	2.2 gper 100 g	1.8 gper 100 g	63 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, instant, plain, made with water, no added fatFDC 2708387	68 kcalper 100 g	2.3 gper 100 g	1.9 gper 100 g	45 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, multigrainFDC 2708398	56 kcalper 100 g	2.1 gper 100 g	2 gper 100 g	70 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, reduced sugarFDC 2708397	85 kcalper 100 g	2.4 gper 100 g	1.9 gper 100 g	90 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with milk, fat addedFDC 2708384	128 kcalper 100 g	5.5 gper 100 g	1.7 gper 100 g	115 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with milk, no added fatFDC 2708383	116 kcalper 100 g	5.6 gper 100 g	1.7 gper 100 g	105 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with non-dairy milk, fat addedFDC 2708386	107 kcalper 100 g	3.3 gper 100 g	1.8 gper 100 g	127 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with non-dairy milk, no added fatFDC 2708385	95 kcalper 100 g	3.4 gper 100 g	1.8 gper 100 g	117 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with water, fat addedFDC 2708382	76 kcalper 100 g	2.2 gper 100 g	1.7 gper 100 g	81 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗
Oatmeal, regular or quick, made with water, no added fatFDC 2708381	64 kcalper 100 g	2.2 gper 100 g	1.7 gper 100 g	70 mgper 100 g	240 gUSDA reference amount	Full profile USDA source ↗

Boundaries and provenance

What this collection can—and cannot—tell you.

This page summarizes USDA FoodData Central Survey Foods (FNDDS) records from 2021–2023, published 2024-10-31. FNDDS supplies standardized reference descriptions used to represent foods reported in dietary surveys. Each value on this page remains tied to one exact FDC record; the complete catalog provides direct links so the source can be checked rather than taken on trust.

The records are not laboratory measurements of every possible “Oatmeal” preparation. Restaurant recipes change, packaged products are reformulated, homemade ingredient ratios vary, and cooking can change water weight. A photo also cannot reliably reveal every hidden ingredient or gram weight. The robust range describes variation among the records selected for this topic, not uncertainty around a single meal.

The median is not a default calorie count. The 10th and 90th percentiles are not lower and upper recommendations. The minimum and maximum are not promises that every real version falls inside the observed span. These statistics are tools for navigating a source collection while keeping the denominator, record name, and normal recipe variation visible.

Nutrient values do not establish whether a food is appropriate for a particular person or condition. This wiki does not diagnose deficiencies, prescribe targets, or replace advice from a qualified professional. If accuracy matters for an allergy, medical diet, or clinician-directed limit, use verified ingredient information and the guidance relevant to that situation.

Why no overall ranking appears.

A record can report more protein and also differ in sodium, fiber, energy, fat, portion weight, or ingredients. Choosing one metric as a universal score would hide those tradeoffs and imply a value judgment the data cannot support. The alphabetical catalog and side-by-side statistics are intentionally descriptive.

For the full import, filtering, portion-scaling, Daily Value, and uncertainty rules, read Feast’s nutrition-page methodology. For an exact item, use its profile and FoodData Central link rather than citing this collection-level summary alone.

Common questions

Using the “Oatmeal” collection responsibly

Is the median the expected nutrition for my food?

No. It is the middle value among these 20 source records on a 100-gram basis. Your recipe, brand, preparation, and portion may align more closely with one specific record or may fall outside this collection.

Why compare 100 grams instead of one serving?

Source servings can have different gram weights and measure labels. Holding weight at 100 grams makes concentration comparable. After choosing a record, its household measures are more useful for estimating the amount actually eaten.

Does the upper end of a nutrient range mean “better”?

No. The position only describes that nutrient within this source collection. It does not evaluate the whole food, determine an appropriate portion, or account for an individual’s needs.

Which number should I log?

Start with the record whose exact wording most closely matches the food. Use a listed measure or gram estimate, then add missing recipe or preparation context. Keep the result as an estimate unless you have a current label or weighed recipe.