🥣
Oatmeal Calories
High fiber and complex carbs, low fat, heart healthy
CALORIES
GI
POTASSIUM
FIBER
Oatmeal Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 68%
Protein
2.5g
· 14%
Fat
1.4g
· 18%
Fiber
1.7g
Oatmeal Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Biotin
2.5µg · 8% DV
B5
0.26mg · 5% DV
B2
0.03mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
77mg · 11% DV
Zinc
1mg · 9% DV
Selenium
5µg · 9% DV
Oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oatmeal 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 Contain Allergens?
No known major allergens
Which Diets Is Oatmeal 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 Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
Foods Similar to Oatmeal
Oatmeal — Frequently Asked Questions
How many calories are in oatmeal?
Oatmeal contains 71 calories per 100 g.
How much protein does oatmeal have?
A 100 g serving of oatmeal provides 2.5 g of protein.
How many carbs are in oatmeal?
Oatmeal contains 12 g of carbohydrates per 100 g.
Is oatmeal a source of fiber?
Oatmeal provides 1.7 g of fiber per 100 g.
How much fat is in oatmeal?
Oatmeal contains 1.4 g of fat per 100 g.
What is the glycemic index of oatmeal?
Oatmeal has a glycemic index of 55.
Is oatmeal suitable for a vegan diet?
Yes. Oatmeal is compatible with vegan and vegetarian diets, as well as omnivore, Mediterranean, and flexitarian eating patterns.
Is oatmeal gluten-free?
Based on the provided diet compatibility information, oatmeal is suitable for a gluten-free diet.
Can oatmeal fit into a diet plan?
Oatmeal is compatible with several eating patterns, including Mediterranean, flexitarian, vegetarian, and vegan diets. Per 100 g, it contains 71 calories and 1.7 g of fiber.
Is oatmeal minimally processed?
Oatmeal is classified as minimally processed.
Have another question about Oatmeal?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.