The Carbs Nutrition Guide (Grains & Potatoes)
Instant oats (porridge)
Per 100 g as eaten — cooked for grains, pasta, and roots; as sold for bread. One serving = 234 g (Breakfast cereals (hot cereal type), hominy grits), the FDA reference amount (21 CFR 101.12). 1 cup cooked instant oats = 234 g (USDA FDC 171662 portion data).
GI(glucose = 100)
Atkinson et al., International tables of glycemic index and glycemic load values 2021 — Supplemental Table 1 ISO pooled means (Am J Clin Nutr) (2021)
GL(per 100 g)
19.1 per serving
Atkinson et al., International tables of glycemic index and glycemic load values 2021 — Supplemental Table 1 ISO pooled means (Am J Clin Nutr) (2021)
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Fiber(g/100g)
4 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Net carbs(g/100g)
23.3 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Energy(kcal/100g)
159 kcal per serving
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Protein(g/100g)
5.5 g per serving
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Sodium(mg/100g)
115 mg per serving
USDA FoodData Central SR Legacy — Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) (FDC 171662) (2019)
Empty cells mean we do not yet have a method-cited source. Rank on the guide tables is the open-rule champion — not medical advice.