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Oatmeal (made with water) Calories
High fiber, complex carbs, low fat, vegan
CALORIES
GI
POTASSIUM
FIBER
Oatmeal (made with water) Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 68%
Protein
2.5g
· 14%
Fat
1.4g
· 18%
Fiber
1.7g
Oatmeal (made with water) Vitamins & Minerals
Vitamins
Biotin
2µg · 7% DV
B1
0.07mg · 6% DV
B5
0.22mg · 4% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
6µg · 11% DV
Phosphorus
77mg · 11% DV
Zinc
1mg · 9% DV
Oatmeal (made with water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oatmeal (made with water) 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 (made with water) Contain Allergens?
No known major allergens
Which Diets Is Oatmeal (made with water) 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 (made with water) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Foods Similar to Oatmeal (made with water)
Oatmeal (made with water) — Frequently Asked Questions
Why does oatmeal made with water sometimes turn gluey or gummy?
It can become overly thick when it is cooked too long or with too little water, as the starch continues to swell. Add a splash of hot water while cooking and remove it from the heat once it reaches your preferred texture.
How can I make water-based oatmeal more filling?
Add a source of protein or fat, such as yogurt, soy yogurt, eggs, nut butter, walnuts, or seeds. Fruit can add volume and sweetness, while cinnamon or vanilla can improve flavor without relying on added sugar.
Is oatmeal better before or after a workout?
Before exercise, oatmeal is often most comfortable about 1–2 hours beforehand so it has time to digest. After training, pair it with a protein-rich food such as yogurt, fortified soy milk, eggs, or tofu for a more balanced recovery meal.
Does eating oatmeal at night cause weight gain?
Eating oatmeal at night does not by itself cause weight gain; overall intake and portion size matter more. A balanced bowl with minimal added sugar can be a satisfying evening meal or snack.
Can cooked oatmeal be made ahead and stored?
Yes. Cool it promptly, refrigerate it in a covered container, and use it within about 3–4 days. Reheat with a little water to loosen the texture, and discard it if it smells sour or shows mold.
Can oatmeal made with water be frozen?
Yes, especially in individual portions, though it may be softer or more watery after thawing. Thaw it overnight in the refrigerator or reheat gently from frozen with a small amount of water.
When should I add fruit to oatmeal?
Add firm fruit such as diced apple or pear early in cooking if you want it soft and warm. Stir in delicate fruit, including berries and banana, at the end or after cooking to preserve its texture.
What is the main difference between oatmeal and granola?
Water-cooked oatmeal can be prepared without added oil or sweeteners. Granola is commonly baked with oil and sweeteners, making it more energy-dense and easier to over-serve by volume.
Can oatmeal help with constipation?
Oats contain soluble fiber, which can support regular bowel movements when eaten with enough fluids. Increase fiber gradually if you are not used to it, since a sudden increase can cause gas or bloating.
Does everyone tolerate oatmeal well?
People with celiac disease or gluten sensitivity should choose certified gluten-free oats because standard oats can be contaminated with wheat, barley, or rye during processing. Some people with sensitive digestion may also need to start with a small serving if oats cause bloating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.