🧪 Nutrition Facts
- Calories 150.0
- Total Fat 2.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 160.0 mg
- Potassium 110.0 mg
- Total Carbohydrate 30.0 g
- Dietary Fiber 3.0 g
- Sugars 13.0 g
- Protein 3.0 g
- Vitamin A 1000.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.4 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 130.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 4.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 100.0 mg
- Riboflavin 0.3 mg
- Thiamin 0.4 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 150.0 calories per serving (1 Serving (40.0g)), Cranberry Flax Instant Oatmeal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 30.0g per serving (80% of calories), with a good 3.0g of dietary fiber. It contains 3.6mg of iron (20% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Rolled Oats, Sugar, Dried Cranberry Crumbles (cranberries, Sugar, Sunflower Oil), Milled Flaxseed, Salt, Calcium Carbonate (a Source of Calcium), Guar Gum, Reduced Iron, Niacinamide, Natural Flavors, Pyridoxine Hydrochloride (vitamin B6), Vitamin a Palmitate, Riboflavin (vitamin B2), Thiamin Mononitrate (vitamin B1), Folic Acid.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Guar Gum
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Calcium Carbonate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Cranberry Flax Instant Oatmeal — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Cranberry Flax Instant Oatmeal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150.0 kcal | 7.5% |
| Total Fat | 2.0 g | 3% |
| Sodium | 160.0 mg | 7% |
| Total Carbohydrate | 30.0 g | 11% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 3.0 g | 6% |
| Calcium | 130.0 mg | 10% |
| Iron | 3.6 mg | 20% |
| Potassium | 110.0 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Cranberry Flax Instant Oatmeal accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 80% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 150.0 calories in Cranberry Flax Instant Oatmeal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.9 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Volleyball | 28.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cranberry Flax Instant Oatmeal
Is Cranberry Flax Instant Oatmeal good for weight loss?
At 150 calories per serving with 3g of fiber and 3g of protein, this oatmeal can fit into a weight loss plan, but the 13g of sugar is relatively high for the portion size. Pairing it with protein-rich additions like Greek yogurt or nuts would help you feel fuller longer and balance out the quick-digesting carbs.
Is Cranberry Flax Instant Oatmeal good fuel for endurance activities?
The carbohydrates (30g) and sugar make this a quick energy source, but the 3g of protein and 2g of fat are modest for sustained fuel during longer activities. It works better as a pre-exercise meal for shorter workouts rather than the primary fuel for extended running or cycling.
Is Cranberry Flax Instant Oatmeal gluten-free?
The ingredients list shows whole grain rolled oats as the base, and there's no mention of gluten-free certification. Oats are naturally gluten-free, but cross-contamination during processing is possible, so check the package for a certified gluten-free label if you have celiac disease or gluten sensitivity.
What diets does Cranberry Flax Instant Oatmeal suit?
This works well for vegetarian and vegan diets, as well as standard omnivorous eating patterns. The whole grain base and added nutrients suit general wellness-focused diets, though those following low-sugar or keto approaches should skip it.
What should I watch out for with Cranberry Flax Instant Oatmeal?
The sugar content at 13g per 40g serving is the main concern—that's added sugars from both the base mixture and the cranberry crumbles. If you're limiting sugar intake, consider choosing a plain instant oatmeal and adding your own fresh or unsweetened dried fruit.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
