Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Oat cereal Calories
Processed oat-based breakfast cereal with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat cereal (30 g) has 117 calories. That works out to 389 calories per 100 g. It contains 23.5 g of carbs, 2.6 g of protein, 1.4 g of fat and 2.1 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Oat cereal Nutrition Facts
Selected: 1 cup (medium) · 30 g
117
KCAL / 30G
Carbs
23.5g
· 9% DV
Protein
2.6g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 9% · Fat 11%
Oat cereal nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 23.5 g | 9% |
| Fiber | 2.1 g | 8% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Oat cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 117 kcal |
| 1 piece (mini) | 12 g | 47 kcal |
| 1 cup (small) | 20 g | 78 kcal |
| 1 ounce (medium) | 28 g | 109 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 cup (large) | 45 g | 175 kcal |
| 1 serving (large) | 45 g | 175 kcal |
| 2 cup (double) | 60 g | 233 kcal |
| 100 g | 100 g | 389 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Oat cereal
What is oat cereal made of?
Oat cereal is made with oats, and may also contain other grains, sweeteners, dried fruit, or flavorings. Recipes vary by brand and variety, so a plain oat cereal can differ considerably from a honey-coated or chocolate version.
Is oat cereal a healthy breakfast?
Oat cereal can be a convenient breakfast and provides fiber, but some varieties have added sugar. Pairing it with plain yogurt or milk and fresh fruit makes a more filling meal than relying on a sweetened cereal alone.
Can you eat oat cereal with yogurt instead of milk?
Yes, oat cereal works well with yogurt as well as milk. Yogurt gives it a thicker, tangier texture, while milk softens the flakes more quickly. Add the cereal just before eating if you want it to stay crunchy.
Does oat cereal help with weight loss?
Oat cereal does not cause weight loss by itself, though its fiber can make breakfast more satisfying. Large portions and heavily sweetened varieties can add up quickly; pairing a modest serving with plain yogurt and fruit can make it more balanced.
Does oat cereal contain added sugar?
Some oat cereals contain added sugar, while others have little or none. Honey, dried fruit, and chocolate versions may also make a bowl sweeter. Check the ingredient list for sugar and sweeteners when comparing varieties.
Do you have to cook oat cereal?
No, most oat cereal is ready to eat and does not need cooking. You can eat it with cold milk or yogurt, or soften it with warm milk. Cooking may make it soggy, so follow the package directions if provided.
Can you eat oat cereal dry as a snack?
Yes, you can eat oat cereal dry as a snack, provided it is a ready-to-eat variety. It is also easy to add to trail mix, but sweetened cereal can make the mix quite sugary, so combine it with unsweetened nuts or seeds.
How should you store oat cereal after opening?
Store oat cereal in a tightly sealed container in a cool, dry place to keep it crisp. Moisture makes it go stale quickly. Once you have added milk or yogurt, eat it promptly rather than storing the prepared bowl.
Is oat cereal okay for people with diabetes?
Oat cereal can raise blood sugar, and sweetened varieties may have a stronger effect. If you have diabetes, choose and portion cereal according to your individual meal plan; ask your clinician or dietitian if you need help fitting it in.
Can children eat oat cereal for breakfast?
Yes, children can have oat cereal for breakfast with milk or yogurt and fruit. Choose less-sweet varieties when possible, and serve it in a texture appropriate for the child’s age. Supervise young children while they eat.
Oat cereal Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B5
1.5mg · 30% DV
B2
0.36mg · 28% DV
B1
0.33mg · 28% DV
Minerals
Manganese
0.45mg · 20% DV
Zinc
1.5mg · 14% DV
Iron
2.4mg · 13% DV
Calcium
120mg · 12% DV
Sodium
156mg · 7% DV
Potassium ⭐
66mg · 2% DV
Oat cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat cereal
To burn the 117 calories in 1 cup (medium) (30 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.
What is Oat cereal?
Oat cereal is a ready-to-eat breakfast cereal made with oats, often shaped into flakes, clusters or crisp pieces; other grains and ingredients may also be included. It is commonly served with milk or yoghurt, making it an easy option for a quick breakfast or snack.
Its flavour and crunch vary by recipe, and it can also be topped with fresh fruit or nuts. Oat cereal provides mostly carbohydrates, along with some fibre: a 100 g portion has 78.2 g of carbohydrates and 7.1 g of fibre. For a more filling bowl, pair it with plain yoghurt or milk and fruit. Check the label before adding sweet toppings, as recipes differ.
How Nutritious Is Oat cereal?
Nutrient density
Medium
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.
Is Oat cereal Processed?
NOVA 3
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 Oat cereal Contain Allergens?
Contains these allergens:
Which Diets Is Oat cereal Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat cereal Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
Compare Oat cereal
Foods Similar to Oat cereal
Have another question about Oat cereal?
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.