Grains and snacks
Oatmeal calories and nutrition
A cup of oatmeal cooked with water (234 g) has 166 calories, with 5.9 g of protein, 28 g of carbs and 3.6 g of fat. That is 71 calories per 100 g.
Regular or quick oats, cooked with water, no salt. Data: USDA FoodData Central, “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt”.
Serving size
1 cup, cooked · 234 g
166 calories
- Protein
- 5.9 g14% of calories · 12% DV
- Carbs
- 28 g67% of calories · 10% DV
- Fat
- 3.6 g19% of calories · 5% DV
- Fiber
- 4.0 g
- Sugars
- 0.6 g
- Saturated fat
- 0.7 g
- Sodium
- 9.4 mg
Calories in oatmeal by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked234 g | 166 | 5.9 g | 28 g | 3.6 g |
| ¾ cup, cooked175 g | 124 | 4.4 g | 21 g | 2.7 g |
| 100 g100 g | 71 | 2.5 g | 12 g | 1.5 g |
Serving weights are USDA’s household measures for this food.
Oatmeal nutrition facts
Per 100 g, 71 calories: 14% from protein, 67% from carbs and 19% from fat.
| Nutrient | Per 100 g | Per serving1 cup, cooked · 234 g | % Daily Value |
|---|---|---|---|
| Calories | 71 | 166 | – |
| Total fat | 1.5 g | 3.6 g | 5% |
| Saturated fat | 0.3 g | 0.7 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 4.0 mg | 9.4 mg | 0% |
| Total carbohydrate | 12 g | 28 g | 10% |
| Dietary fiber | 1.7 g | 4.0 g | 14% |
| Total sugars | 0.3 g | 0.6 g | – |
| Protein | 2.5 g | 5.9 g | 12% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 9.0 mg | 21 mg | 2% |
| Iron | 0.9 mg | 2.1 mg | 12% |
| Potassium | 70 mg | 164 mg | 3% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup, cooked), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of oatmeal cooked with water (166 calories) takes about 52 minutes of walking, roughly 6,000 steps.
Compare with similar foods
Oatmeal questions
How much fiber is in a cup of oatmeal cooked with water?
A cup of oatmeal cooked with water (234 g) has 4.0 g of fiber, 14% of the 28 g Daily Value. That is 1.7 g per 100 g.
How much protein is in a cup of oatmeal cooked with water?
A cup of oatmeal cooked with water (234 g) has 5.9 g of protein, 12% of the 50 g Daily Value. That is 2.5 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated