{"data":{"name":"Oatmeal, instant","slug":"oatmeal-instant","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Instant oatmeal (about 100 g). It\u2019s a quick-cooking whole-grain-style cereal made from oats, usually eaten as a warm breakfast or snack.","common_uses_philippines":["Oatmeal with banana","Lugaw (rice porridge)","Champorado","Arroz caldo","Miswa (noodles)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":394,"protein_g":10,"fat_g":4.7,"saturated_fat_g":0.92,"carbohydrates_g":77.9,"fiber_g":10.5,"sugars_g":1.6,"sodium_mg":231,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":458,"cholesterol_mg":0,"iron_mg":6,"monounsaturated_fat_g":1.58,"phosphorus_mg":551,"polyunsaturated_fat_g":1.73,"retinol_activity_equivalent_ug":0,"total_ash_g":3,"unsaturated_fat_g":3.31,"vitamin_a_ug":0,"vitamin_b1_mg":1.13,"vitamin_b2_mg":1.05,"vitamin_b3_mg":15.4,"vitamin_c_mg":27,"water_g":4.4},"serving_suggestions":[{"label":"1 tbsp","weight_g":6,"volume_ml":null}],"health_notes":{"summary":"Instant oatmeal is a carb source that can help keep you energized for your day. It also has dietary fiber (about 10.5 g per 100 g), which supports better digestion and helps you feel full longer\u2014useful when you\u2019re doing 3 meals plus 1\u20132 snacks a day. It\u2019s relatively low in sugar (about 1.6 g) and has some healthy fats, but it can be higher in sodium (about 231 mg), especially if you choose flavored\/instant packets. For heart health, it\u2019s also good to watch saturated fat (about 0.92 g) by keeping portions balanced and not pairing it with very fatty add-ons every time.","healthier_tips":["Choose plain instant oatmeal when possible (less sodium than flavored packets).","Use a proper portion: for breakfast, aim for about 1 serving (often 30\u201350 g dry) and adjust based on your activity.","Add fiber and nutrients: mix in banana, berries, or apple, and a spoon of chia or ground flax if you like.","For better balance, pair with protein: add milk or plain yogurt, or top with nuts (small handful).","If you\u2019re watching sodium, avoid adding extra salt and check the packet label."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/oatmeal-instant?agent=true"}}}