Trying to eat a healthy breakfast? Is oatmeal good for you? It definitely can be. There’s only one drawback, a large portion of an average flavored instant oatmeal mix contains a high percentage of sugars. However, at a roughly 130 calories, it’s low in saturated fat and cholesterol and is a great source of Manganese as well as a good source of Iron, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6 and Folate.