🧪 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 80.0 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 & Flaxseed 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, Guar Gum, Natural Flavors. Vitamins and Minerals: Calcium Carbonate (a Source of Calcium), Reduced Iron, Niacinamide, 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 & Flaxseed 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 & Flaxseed 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% |
| Total Sugars | 13.0 g | 26% |
| Protein | 3.0 g | 6% |
| Vitamin A | 1000.0 IU | 20% ✅ |
| Thiamin (B-1) | 0.40 mg | 33% ✅ |
| Riboflavin (B-2) | 0.34 mg | 26% ✅ |
| Niacin (B-3) | 4.0 mg | 25% ✅ |
| Vitamin B-6 | 0.40 mg | 24% ✅ |
| Folate | 80.0 µg | 20% ✅ |
| Calcium | 130.0 mg | 10% |
| Iron | 3.6 mg | 20% ✅ |
| Potassium | 110.0 mg | 2% |
| Phosphorus | 100.0 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
Cranberry & Flaxseed 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 & Flaxseed 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 |
| Backpacking | 22.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cranberry & Flaxseed Instant Oatmeal
Is Cranberry & Flaxseed Instant Oatmeal good for weight loss?
This oatmeal can support weight loss efforts thanks to its 3g of fiber and modest 150-calorie portion, which should keep you satisfied without excess calories. However, the 13g of sugar per serving is relatively high—about a third of a typical daily limit—so it's best paired with protein-rich foods like Greek yogurt or nuts to balance blood sugar and hunger.
Is Cranberry & Flaxseed Instant Oatmeal good fuel for endurance activities?
The 30g of carbs per serving makes this a reasonable pre-activity snack, though you'd want to pair it with protein and fat for sustained energy during longer endurance efforts. The fiber content is helpful for digestion, but on its own this portion is modest for fueling a serious training session.
Is Cranberry & Flaxseed Instant Oatmeal gluten-free?
Based on the ingredients listed, this product contains only whole grain oats and no gluten-containing grains. However, instant oatmeal products can sometimes be processed on shared equipment, so check the packaging for a certified gluten-free label if you have celiac disease or severe sensitivity.
What diets does Cranberry & Flaxseed Instant Oatmeal suit?
This works well for vegetarian and vegan diets, and fits into low-fat eating plans given its 2g fat content. The fiber and whole grain base make it suitable for most general wellness-focused diets, though those strictly limiting added sugars would want to seek alternatives.
What should I watch out for with Cranberry & Flaxseed Instant Oatmeal?
The sugar content at 13g per serving is the main concern, especially since it comes partly from added sugars rather than just the fruit. If you're managing blood sugar or watching sugar intake, consider mixing this with plain oatmeal to dilute the sweetness, or check the ingredient list to see if lower-sugar varieties are available.
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.
