Also called: quick oats, instant porridge, oatmeal pouch, instant oatmeal, shufan sari, instant oats, instant haferflocken, stigmiaio vromi, avena instantanea, jodoosar fori, flocons d'avoine instantanes, oatmeal instan, fiocchi d'avena istantanei, insutanto ootomiru, insuteonteu otimil, oat segera, owsianka blyskawiczna, aveia instantanea, ovsyanka bystrogo prigotovleniya, otmili ya papo hapo, khao oat samret rup, hazir yulaf, vivsyanka shvydkoho pryhotuvannya, yen mach an lien, suishi maimianpian, kīsat shūfān fawrī, كيس شوفان فوري, fakelaki stigmias vromis, φακελάκια στιγμιαίας βρώμης, insutanto otomīru, インスタントオートミール, insuteonteu oteumil, 인스턴트 오트밀, paketik ovsyanki bystrogo prigotovleniya, пакетик овсянки быстрого приготовления, khao ot kheet samret rup, ข้าวโอ๊ตสำเร็จรูป, paketyk vivsyanky shvydkoho pryhotuvannya, пакетик вівсянки швидкого приготування, jishi yanmai, 即食燕麦, इंस्टेंट ओटमील पैकेट, ইনস্ট্যান্ট ওটমিল প্যাকেট, இன்ஸ்டன்ட் ஓட்மீல் பாக்கெட், ఇన్స్టంట్ ఓట్మీల్ ప్యాకెట్, ਇੰਸਟੈਂਟ ਓਟਮੀਲ ਪੈਕੇਟ, ઇન્સ્ટન્ટ ઓટમીલ પેકેટ, इन्स्टंट ओटमील पॅकेट, ಇನ್ಸ್ಟಂಟ್ ಓಟ್ಮೀಲ್ ಪ್ಯಾಕೆಟ್, ഇൻസ്റ്റന്റ് ഓട്മീൽ പാക്കറ്റ്, ኢንስታንት ኦትሚል ፓኬት
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Instant oatmeal packet
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