There are many different breakfast options that are relatively healthy and are also convenient. Instant oatmeal is particularly quick and easy to prepare as it is available in individual one-serving packages, which save you measuring time. Although the nutrition data can vary slightly from one brand to the next, most types of instant oatmeal have relatively similar nutrition information.
Calories
One serving of instant oatmeal, which is 28 g of dried oatmeal, contains 100 calories. Of these calories, 20 come from the 2 g of fat, which means that fat makes up approximately 20 percent of the calories in oatmeal. The 4 g of protein makes up approximately 12 calories, or about 12 percent of the total calories. The remaining calories come from the 19 g of carbohydrate contained in each serving, 3 g of which come from fiber, while none come from sugar. Most brands of instant oatmeal also comes in other flavors, such as Peaches and Cream, Maple and Brown Sugar, and Apples and Cinnamon, which can add extra calories and can slightly alter the nutritional information for the product.
Vitamins and Other Nutrients
Instant oatmeal is often fortified with several vitamins and minerals to make the product more nutritious, though the exact quantities added may vary between different brands. One serving of Quaker Oats instant oatmeal contains 25 percent of your recommended daily intake of vitamins A. One package of Quaker Oats instant oatmeal also contains 40 percent of your recommended daily allowance, or RDA, of iron, 10 percent for calcium and phosphorus, and 8 percent for magnesium.
Milk
You can make instant oatmeal using only hot water, but adding milk can increase its nutritional value. Adding one-half cup of skim milk will add 40 calories and 6 g of carbohydrates to instant oatmeal; it will also enhance its vitamin and mineral content. One-half cup of milk can add an extra 15 percent of your daily allotment of calcium, as well as 10 percent of riboflavin, 12 percent of phosphorus and 5 percent of vitamin A.
For Cardiovascular Disease and Diabetes
Instant oatmeal can play an important role in your diet if you have diabetes or cardiovascular disease. The glycemic index of instant oatmeal is a relatively modest 66, which is key if you have diabetes because the glycemic index of a food measures its effect on blood glucose, or sugar. Foods with a lower glycemic index can aid in maintaining your blood sugar level. Additionally, the American Heart Association recommends consuming instant oatmeal because of its low fat, sodium and cholesterol contents and because it is a good source of vitamins, minerals and fiber.
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