Rolled oats

Oatmeal Original instant oatmeal

Name: Original instant oatmeal
Brand: Oatmeal

Excellent out of 100 Medium confidence

Why it scores 92

Oatmeal Original instant oatmeal scores 92 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

minus 8 points Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
plus 4 points Fiber 10.7 g / 100 g: A good source of fiber. Strong
minus 3 points Salt 0.7 g / 100 g: High in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

The Receipt

Original instant oatmeal

START100

Processing

Processed (NOVA 3) minus 8 points

Emerging Classified NOVA 3: processed with added salt, sugar or oil. [1]

subtotal−8

Nutrition per 100 g

Saturated fat 1.8 g / 100 g minus 1 points

Strong Contains some saturated fat. [2]
Salt 0.7 g / 100 g minus 3 points

Strong High in salt. [3]
Energy 357 kcal / 100 g minus 2 points

Info Energy-dense for its weight. [4]
Fiber 10.7 g / 100 g plus 4 points

Strong A good source of fiber. [4]
Protein 14.3 g / 100 g plus 2 points

Info A good source of protein. [4]

subtotal0

TOTAL 92Excellent

100 − 8 = 92

Serving: 1 packet (28 g)

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

WHOLE GRAIN OATS, CALCIUM CARBONATE, SALT, REDUCED IRON.

Contains: Gluten

Always check the package: recipes change.

Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov