How many calories are in oatmeal?
1 cup cooked (234 g) of oatmeal has 166 calories — with 5.9 g of protein, 28.1 g of carbs, and 3.6 g of fat, according to USDA nutrition data.
Oatmeal nutrition facts
| Nutrient | Per 1 cup cooked | Per 100 g |
|---|---|---|
| Calories | 166 | 71 |
| Protein | 5.9 g | 2.54 g |
| Carbohydrates | 28.1 g | 12 g |
| of which fiber | 4 g | 1.7 g |
| of which sugars | 0.6 g | 0.27 g |
| Fat | 3.6 g | 1.52 g |
| of which saturated | 0.7 g | 0.31 g |
| Sodium | 9 mg | 4 mg |
| Potassium | 164 mg | 70 mg |
Source: USDA FoodData Central, SR Legacy — Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
Where the calories come from
Of the 166 calories in 1 cup cooked of oatmeal, roughly 112 come from carbohydrates, 24 from protein, and 32 from fat. The 4 g of fiber also slows digestion, which makes those calories more filling than the number suggests.
Frequently asked questions
How many calories are in oatmeal?
1 cup cooked (234 g) of oatmeal has about 166 calories, based on USDA data (71 calories per 100 g).
How much protein is in oatmeal?
1 cup cooked (234 g) provides about 5.9 g of protein (2.54 g per 100 g).
How many carbs are in oatmeal?
1 cup cooked (234 g) has about 28.1 g of carbohydrates, including 4 g of fiber.
Is oatmeal good for weight loss?
Oatmeal can absolutely fit a weight-loss diet — at 166 calories per serving, it comes down to portioning it within your daily calorie target.
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