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flavored packet
367
Calories
12g
Protein
6.5g
Fat
68g
Carbs
8g
Fiber
18g
Sugar
291mg
Sodium
1g
Sat Fat
158
Calories
5.2g
Protein
2.8g
Fat
29.2g
Carbs
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Medium GI foods provide moderate energy release. Good for pre-workout meals.
Overview
Convenient but often high in sugar. Plain rolled oats are better for fitness goals.
Meal Timing
Quick breakfast option. Higher sugar than plain oats. Choose unsweetened when possible.
Protein
Instant Oatmeal has similar protein to regular oats but more sugar from flavoring.
Instant Oatmeal is calorie-dense, making it harder to fit into a deficit. Use small portions or save for refeed days.
Instant Oatmeal supports a calorie surplus. Calorie-dense, making it easy to hit your targets.
Calorie Context
At 158 cal per packet, instant oatmeal is reasonable, but the added sugar is a drawback.
Comparison
Higher GI than rolled oats (66 vs 55) and more sugar. Regular oats are better for sustained energy.
Instant Oatmeal contains 8g fiber per 100g. This is a high-fiber food, excellent for digestive health and satiety.
Convenient but often high in sugar. Plain rolled oats are better for fitness goals.
Instant Oatmeal has 367 calories per 100g. A typical serving (1 packet (43g), 43g) contains 158 calories.
Instant Oatmeal is calorie-dense and harder to fit into a cut. Instant Oatmeal provides 12g protein per 100g, which helps with satiety during a calorie deficit.
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