🧪 Nutrition Facts
- Calories 129.9
- Total Fat 2.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 190.1 mg
- Potassium 90.0 mg
- Total Carbohydrate 27.0 g
- Dietary Fiber 2.0 g
- Sugars 12.0 g
- Protein 3.0 g
- Vitamin A 1000.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.4 mg
- Vitamin C 2.4 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 mg
- Magnesium 39.9 mg
- Manganese 0.0 mg
- Niacin 4.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 100.1 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
Instant Oatmeal with Flax Seeds contains 129.9 calories per serving (1 Serving (35.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 27.0g per serving (78.3% of calories), of which 12.0g are sugars. 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, Flaxseed, Dehydrated Peaches, Natural and Artificial Flavor, Salt, Sweetened Condensed Milk, Ascorbic Acid and Citric Acid (to Maintain Peach Color). Vitamins & Minerals: Calcium Carbonate, Ferric Orthophosphate (source of Iron), Alpha Tocopherol Acetate (vitamin E), Niacinamide*, Vitamin a Palmitate, Pyridoxine Hydrochloride*, Riboflavin*, Thiamin Mononitrate*, Folic Acid*.
🔬 Ingredient Analysis
Flavour Enhancers: Artificial Flavor
Fortification / Enrichment Agents: Ferric Orthophosphate, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Calcium Carbonate, Ascorbic Acid
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 Instant Oatmeal with Flax Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Instant Oatmeal with Flax Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.9 kcal | 6.5% |
| Total Fat | 2.0 g | 3% |
| Sodium | 190.1 mg | 8% |
| Total Carbohydrate | 27.0 g | 10% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 12.0 g | 24% |
| Protein | 3.0 g | 6% |
| Vitamin A | 1000.0 IU | 20% ✅ |
| Vitamin C | 2.4 mg | 3% |
| Thiamin (B-1) | 0.35 mg | 29% ✅ |
| Riboflavin (B-2) | 0.34 mg | 26% ✅ |
| Niacin (B-3) | 4.0 mg | 25% ✅ |
| Vitamin B-6 | 0.40 mg | 24% ✅ |
| Calcium | 100.1 mg | 8% |
| Iron | 3.6 mg | 20% ✅ |
| Potassium | 90.0 mg | 2% |
| Magnesium | 39.9 mg | 10% |
| Phosphorus | 100.1 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Instant Oatmeal with Flax Seeds accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 78.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.9 calories in Instant Oatmeal with Flax Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Football | 20.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Instant Oatmeal with Flax Seeds
Is Instant Oatmeal with Flax Seeds good for weight loss?
This can work for weight loss when portion-controlled, as a single serving is only about 130 calories and provides 2g of fiber to help you feel fuller. However, the 12g of sugar per serving is relatively high for a small portion, so you'd want to pair it with protein-rich foods like yogurt or nuts to better balance blood sugar and satiety.
Is Instant Oatmeal with Flax Seeds suitable for people with lactose intolerance?
The ingredient list includes sweetened condensed milk, which contains lactose, so this isn't suitable for people with lactose intolerance without modification.
Is Instant Oatmeal with Flax Seeds gluten-free?
While oats themselves are naturally gluten-free, this product contains whole grain rolled oats but doesn't carry a certified gluten-free label on the information provided, so cross-contamination during processing is possible.
What diets does Instant Oatmeal with Flax Seeds suit?
This works well for vegetarian and vegan diets (aside from the milk ingredient, which makes it vegetarian but not vegan). The whole grain base and flax seeds make it suitable for general whole-grain-focused or heart-healthy eating patterns.
What should I watch out for with Instant Oatmeal with Flax Seeds?
The sugar content at 12g per 35g serving is the main concern—that's about 3 teaspoons in a small bowl. If you're sensitive to added sugars or managing blood glucose, look for versions with less sugar or add your own toppings instead of relying on the sweetened product alone.
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.
