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Oatmeal (Cooked) Calories
High fiber, complex carbs, low fat
CALORIES
GI
POTASSIUM
FIBER
Oatmeal (Cooked) Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 68%
Protein
2.5g
· 14%
Fat
1.4g
· 18%
Fiber
1.7g
Oatmeal (Cooked) Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Biotin
2µg · 7% DV
B5
0.32mg · 6% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
77mg · 11% DV
Zinc
1mg · 9% DV
Selenium
5µg · 9% DV
Oatmeal (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oatmeal (Cooked) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oatmeal (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Oatmeal (Cooked) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oatmeal (Cooked) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Oatmeal (Cooked)
Oatmeal (Cooked) — Frequently Asked Questions
Does cooked oatmeal keep you full, or can it leave you hungry soon after?
It can be filling, but on its own some people get hungry again fairly quickly. Pairing it with yogurt, milk, nuts, seeds, or fruit usually makes it more satisfying.
Can cooked oatmeal be eaten at times other than breakfast?
Yes, it works well as a snack or as part of a pre- or post-workout meal. What you add to it matters more than the time of day.
Is cooked oatmeal better before or after a workout?
Before training, it can provide easy-to-digest carbohydrate for energy. After training, it is usually more useful when combined with a protein source to support recovery.
Is it okay to eat cooked oatmeal at night?
Yes, eating it at night is fine for most people. Very large portions or lots of sugary toppings may feel heavy for some.
How can I make cooked oatmeal taste better without relying on lots of sugar?
Try cinnamon, cocoa, vanilla, fruit, nut butter, seeds, or yogurt for more flavor. Savory versions with egg, cheese, or avocado are also an option.
Why does cooked oatmeal sometimes turn gluey or mushy?
Too much liquid and overcooking are the usual reasons. Using less liquid and stopping the heat once it thickens helps keep a better texture.
How long does cooked oatmeal last in the fridge?
It usually keeps for up to 3 days in a sealed container in the refrigerator. If it smells sour or shows obvious texture or color changes, discard it.
Can cooked oatmeal be frozen?
Yes, it freezes well in individual portions. After thawing, the texture may soften, so adding a little water or milk when reheating can help.
Can cooked oatmeal help with constipation?
It contains fiber, so it may support regular bowel movements as part of an overall balanced diet. Drinking enough fluids also matters if you want fiber to work well.
Who should be careful with cooked oatmeal?
People who are sensitive to oats or who suddenly increase fiber intake may notice bloating or gas. Those with celiac disease should also choose reliably gluten-free oats to reduce cross-contact risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.