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Oatmeal Calories
High fiber and complex carbs, low fat, heart healthy
In season: Winter · Spring · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Oatmeal (240 g) has 170 calories. That works out to 71 calories per 100 g. It contains 28.8 g of carbs, 6 g of protein, 3.4 g of fat and 4.1 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Oatmeal?
Oatmeal is made by simmering rolled or otherwise prepared oats in water or milk until soft and creamy. It is a familiar breakfast across the English-speaking world, with local variations in both the oats used and the preferred thickness.
Its flavour is mild and gently nutty, so it works with sweet toppings such as fruit, cinnamon, honey or nuts; some people make a savoury bowl instead. Serve it warm, often with a splash of milk. Oatmeal provides fibre and complex carbohydrates and is naturally fairly low in fat. For a lighter bowl, cook it with water and add fresh fruit; yogurt, seeds or nuts make it more substantial.
Oatmeal Nutrition Facts
Selected: 100 g
71
KCAL / 100G
Carbs
12g
· 4% DV
Protein
2.5g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
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
How Nutritious Is Oatmeal?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oatmeal
To burn the 71 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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).
Compare Oatmeal
Foods Similar to Oatmeal
Frequently Asked Questions About Oatmeal
How do you make oatmeal?
Oatmeal is made by simmering rolled oats with water or milk, stirring until soft and creamy. Use a little more liquid for a looser bowl, and add fruit, nuts, or spices after cooking.
Is oatmeal better with milk or water?
Oatmeal works with either milk or water. Milk makes it creamier and adds a richer taste, while water lets the oats’ flavor stand out. You can also use a mixture of both.
What can you add to oatmeal?
Oatmeal pairs well with fruit, nuts, seeds, spices, and yogurt. Banana, berries, cinnamon, and peanut butter are popular choices; add sweeteners sparingly, since toppings can quickly make a bowl much sweeter.
Can you make oatmeal the night before?
Yes, oatmeal can be made the night before. Refrigerate cooked oatmeal in a covered container and warm it in the morning, or soak uncooked oats in milk or yogurt overnight for a chilled version often called overnight oats.
How do you stop oatmeal from getting mushy?
To keep oatmeal from getting mushy, use less liquid and stop cooking once the oats are tender. Rolled oats usually retain more texture than quick oats, and stirring in crunchy toppings just before serving adds contrast.
Can you reheat oatmeal?
Yes, you can reheat oatmeal on the stove or in a microwave. Add a splash of milk or water first, then stir as it warms; refrigerated oatmeal thickens as it sits.
How long does cooked oatmeal last in the fridge?
Cooked oatmeal keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it has an unusual smell or appearance rather than tasting it to check.
Is oatmeal a good breakfast?
Yes, oatmeal can make a filling breakfast because its fiber and complex carbohydrates provide a steady base for a meal. Add fruit and a source of protein, such as yogurt or nuts, to make the bowl more balanced.
Does oatmeal help lower cholesterol?
Yes, the beta-glucan soluble fiber in oats can help lower LDL cholesterol when oats are eaten regularly as part of a heart-healthy diet. Sweet toppings do not provide the same benefit, so choose them thoughtfully.
Can you eat oatmeal at night?
Yes, oatmeal can be eaten at night; there is no need to limit it to breakfast. A modest bowl can be served warm or prepared as overnight oats, but rich or heavily sweetened toppings may feel less comfortable before bed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.