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Calories in Oatmeal

Q: How many calories in oatmeal?

Cooked oatmeal has 71 calories per 100g. A cup (234g) has 166 calories. Made from ½ cup dry oats + water.

🌾 Dry rolled oats provide 389 kcal per 100g. Cooked oatmeal (prepared with water) provides approximately 71 kcal per 100g — a 5× difference due to water absorption.

Source: USDA FoodData Central · Dry, Rolled Oats · Data verified by CaloriesCalc

kcal

per 100g, dry, rolled oats

2.5

Protein

1.5

Fat

12.0

Carbs

1.7

Fiber

166

kcal per cup cooked (234g)

kcal per 100g cooked

kcal per oz (28g)

🌾

❤️Beta-glucan — FDA-approved cholesterol claim

🌿Highest fiber of common cooked grains — 1.7g/100g

💪6g protein per cup — high for a grain

🔬Avenanthramides — unique anti-inflammatory

😌Low GI 55 rolled, 42 steel-cut

⚡Manganese — 30% Daily Value per 100g

🌾 Calculate Calories for Any Oatmeal Weight

Weight100g

Nutrition Facts

Per 100g cooked oatmeal

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked oatmeal contains 71 calories per 100g. A cup (234g) has 166 calories with 6g protein. Beta-glucan fiber has an FDA-approved claim for reducing cardiovascular disease risk. Clinically associated with cardiovascular health in research 5-10%. Also contains avenanthramides — antioxidants unique to oats.

Note: Dry uncooked provides 389 kcal per 100g (dry rolled oats). Values above are for cooked with water (71 kcal/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.68mg	30%
Phosphorus	77mg	6%
Selenium	6.0µg	11%
Thiamine (B1)	0.10mg	8%
Magnesium	17mg	4%
Zinc	0.55mg	5%
Iron	0.9mg	5%
Folate	7µg	2%
Potassium	61mg	1%
Vitamin B6	0.04mg	2%

Calories in Oatmeal by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates12.0g · 68% of calories

Protein2.5g · 14% of calories

Fat1.5g · 19% of calories

Fiber1.7g (included in carbs)

Cooked oatmeal is 84% water. Dry rolled oats: 389 kcal/100g, 17g protein. Steel-cut oats GI ~42 vs ~55 for rolled. Instant flavoured oats can have 50-100 extra calories per packet from sugar.

Micronutrient Highlights

❤️

Beta-glucan

~1.5g/cup

Soluble fiber

FDA-approved — associated with cardiovascular health in research 5-10%

⚡

Manganese

0.68mg

30% DV

Antioxidant enzymes — richest mineral in oats

🔬

Phosphorus

77mg

6% DV

Bone health and ATP

💪

Protein

2.5g

5% DV

Higher than most grains

🧠

Thiamine (B1)

0.10mg

8% DV

Carbohydrate metabolism

⚡

Magnesium

17mg

4% DV

Muscle and nerve function

Oatmeal Health Benefits

Beta-Glucan — FDA-Approved Heart Health

Oats contain beta-glucan with the only FDA-approved dietary fiber health claim for cardiovascular disease risk reduction. Meta-analyses confirm 3g beta-glucan daily reduces LDL by 5-10% by forming a viscous gel that traps cholesterol-containing bile acids, forcing the liver to draw cholesterol from blood.

Satiety — Most Filling Breakfast

A 2013 study found oatmeal provided significantly more satiety than ready-to-eat cereal at equal calories. Beta-glucan stimulates GLP-1 and PYY release — satiety hormones that reduce calorie intake at subsequent meals by 81-235 calories.

Avenanthramides — Unique Anti-Inflammatory

Oats contain avenanthramides found only in oats. Research suggests they inhibit inflammatory cytokines, reduce LDL oxidation, and have anti-itch properties. A 2010 clinical trial found oatmeal significantly reduced blood pressure in hypertensive patients.

Blood Sugar Stabilisation

GI 42-55, beta-glucan viscosity slows gastric emptying and glucose absorption. A 2015 meta-analysis of 18 RCTs found oat consumption significantly reduced fasting blood glucose and HbA1c in diabetic patients.

Oatmeal vs Other Grains — Calorie Comparison

Is Oatmeal Suitable for Your Diet?

✅

Weight loss

Excellent — fills up, low GI

❌

Keto

No — 10.3g net carbs/100g

❌

Paleo

No — grains excluded

✅

Gluten-free

Certified GF only

✅

Diabetic

Yes — GI 55, beta-glucan

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

FDA-approved cholesterol claim

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Frequently Asked Questions

How many calories in oatmeal?

Cooked oatmeal has 71 calories per 100g. A cup (234g) has 166 calories. Made from ½ cup dry oats + water.

Is oatmeal good for cholesterol?

Yes — beta-glucan has an FDA-approved health claim. Multiple trials show 3g beta-glucan daily (~1.5 cups cooked) reduces LDL cholesterol 5-10%.

Is oatmeal good for weight loss?

Yes — low GI (55), high fiber, very filling. Research suggests oatmeal breakfast reduces lunch calorie intake by 31% vs equal-calorie cornflakes.

Steel-cut vs rolled oats?

Steel-cut: GI ~42, more resistant to digestion, slower blood sugar rise. Takes 20-30 min vs 5 min for rolled. Nutritionally similar.

Is oatmeal gluten-free?

Oats are naturally gluten-free but often contaminated with wheat. Celiac disease requires certified gluten-free oats.

Is oatmeal good for diabetics?

Yes — GI 42-55, beta-glucan may support blood sugar management. Meta-analysis of 18 RCTs found oat consumption significantly reduces fasting blood glucose and HbA1c.