Nutrition For A Packet Of Plain Oatmeal

Plain oatmeal is a satisfying, filling breakfast that contains a variety of beneficial nutrients. Individual packets of oatmeal offer you a convenient way to take oatmeal to the office, to allow older children to prepare oatmeal independently, and to easily control your portion sizes. Use plain oatmeal by itself, or add your choice of flavorings to customize your breakfast.

Serving Size and Calories

The standard serving size of a packet of plain oatmeal is 177 g, or about 1 oz., according to the USDA National Nutrient Database. The packet contains 120 calories per serving. Eating plain oatmeal gives you just 5 percent of your calories, if you eat a standard 2,000-calorie diet, or 10 percent if you are trying to lose weight with a 1,200-calorie diet.

Fiber and Protein

A packet of oatmeal gives you 3 g of dietary fiber and 4.2 g of protein. While all plant foods have fiber, the insoluble fiber in cereals may help reduce the incidence of cardiovascular disease in patients with diabetes, according to a study published in the May 2010 edition of "Circulation." A female needs an average of 25 g of fiber and 46 g of protein a day, and a man needs an average of 31 g of fiber and 56 of protein each day.

Other Nutrients

In addition to protein and fiber, a packet of plain oatmeal contains 2.4 g of fat, 20.66 g of carbohydrates and 3 g of natural sugars. It also has 142 mg of calcium, 46 mg of magnesium and 87 g of sodium. Most commercially prepared oatmeal packets are fortified with iron and folic acid, and the USDA information on plain oatmeal indicates that a packet has 10.6 g of iron, and 69 mcg of folic acid. Your body needs between 700 to 900 mcg of vitamin A a day, and oatmeal gives you 37 to 47 percent of your daily allotment. Plain oatmeal has a higher percentage of monounsaturated and polyunsaturated fatty acids than saturated fats, which helps you avoid eating consuming too many saturated fats.

Considerations and Uses

A packet of oatmeal counts as 1 oz. of your daily 6 oz. grain requirement, assuming you consume 2,000 calories a day. If you eat two packets each day, you still have 4 oz. of grain servings left for brown rice, other whole-grain cereals, popcorn or whole-grain bread. Although plain oatmeal fills you up, you may desire to sweeten your oats. Use whole, chopped fruit with no added sugars or honey to add flavor without adding unnecessary additives or refined sugar.