TempoLife › Calorie database › Breakfast › Oatmeal
Oatmeal calories and nutrition facts
100 grams of oatmeal contains 71 calories, with 2.5 g of protein, 12 g of carbohydrate and 1.5 g of fat. It provides 1.7 g of fiber and 0.3 g of sugar per 100 g. Most of its calories come from carbohydrate.
These values are for porridge as eaten — oats already swollen with water — which is why the number looks so gentle next to the dry-oats packet label (about 370 kcal per 100 g dry). Oats' soluble fibre gives porridge its slow-release reputation and its staying power at breakfast. What lands on top (sugar, honey, butter) usually decides the bowl.
Where the calories come from
Protein 14% Carbs 67% Fat 19%
How oatmeal compares
Per 100 g, against the closest breakfast in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oatmeal | 71 kcal | 2.5 g | 12 g | 1.5 g |
| Instant plain oats, prepared | 68 kcal | 2.4 g | 11.7 g | 1.4 g |
| White corn grits, cooked | 71 kcal | 1.7 g | 14.8 g | 0.5 g |
| Cream of wheat | 62 kcal | 2 g | 13 g | 0.3 g |
| Quaker multigrain oatmeal, cooked | 61 kcal | 2.1 g | 13.5 g | 0.5 g |
Nutrition facts for oatmeal
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 71 kcal | 166 kcal |
| Protein | 2.5 g | 6 g |
| Carbohydrate | 12 g | 28 g |
| Fat | 1.5 g | 4 g |
| Fiber | 1.7 g | 4 g |
| Sugar | 0.3 g | 1 g |
| Saturated fat | 0.3 g | 1 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for oatmeal — per 100 g and per portion.
Vitamins and minerals in oatmeal
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.58 mg | 25% |
| Selenium | 5.4 µg | 10% |
| Zinc | 1 mg | 9% |
| Copper | 0.07 mg | 8% |
| Thiamin (B1) | 0.08 mg | 7% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 77 mg | 6% |
| Iron | 0.9 mg | 5% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common oatmeal servings
How many calories in a portion of oatmeal — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tbsp (15 g) | 10.7 kcal | 0.4 g | 1.8 g | 0.2 g |
| 100 g (100 g) | 71 kcal | 3 g | 12 g | 2 g |
| ¾ cup (175 g) | 124 kcal | 4 g | 21 g | 3 g |
| 1 cup (234 g) | 166 kcal | 6 g | 28 g | 4 g |
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Frequently asked questions
How many calories are in oatmeal?
Oatmeal has 71 calories per 100 grams. A typical serving of 1 cup cooked (234 g) has about 166 calories.
How much protein is in oatmeal?
Oatmeal contains 2.5 g of protein per 100 g, or about 6 g per 1 cup cooked.
Is oatmeal low in calories?
Compared with other breakfast it is: 71 kcal per 100 g versus a category median of 371 kcal.
Are these oatmeal calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #173905 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
