Oatmeal — Calories and Macros
Rolled oats cooked in water. Add milk/toppings for breakfast bowl calories.
per 1 cup cooked (234g)
8% of a 2,000 cal day
Protein
6g
Carbs
28g
Fat
3.6g
Fiber
4g
Sugar
0.6g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
71
Protein
2.6g
Carbs
12g
Fat
1.5g
Fiber
1.7g
Sugar
0.3g
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Common questions
How many calories are in oatmeal?
1 cup cooked (234g) of oatmeal has 166 calories, with 6g protein, 28g carbs, and 3.6g fat.
How much protein is in oatmeal?
Oatmeal has 6g of protein per 1 cup cooked (234g). That is about 4g per 100 calories, not a significant source of protein.
Is oatmeal good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Oatmeal is relatively light for its portion, so it fits comfortably within most calorie targets.
Is oatmeal healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. In a balanced diet at your calorie target, oatmeal is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.