How Many Calories in Oatmeal? Nutrition Facts & Macros
A bowl of oatmeal (234g) has 166 calories
Protein 5.9g · Carbs 28.1g · Fat 3.6g
Oatmeal is a classic breakfast food — filling, simple, and rich in fiber. Whether you're preparing it in the morning, tracking macros, or looking for healthy breakfast options, knowing the exact nutrition facts helps. Here's everything you need to know about oatmeal calories and macros, based on USDA data for oats cooked with water. Cooked oatmeal contains about 84% water.
297 kJ · per 100g · Water: 83.61 g
Calorie Calculator: Oatmeal (Cooked)
234 g Oatmeal (Cooked) contains 166 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 bowl / 1 cup cooked (234g) | 166 kcal | 5.9g | 28.1g | 3.6g |
| 100 grams | 71 kcal | 2.5g | 12g | 1.5g |
Snap a photo — AI counts the calories for you.
Oatmeal (Cooked) — Nutrition Facts
| Oatmeal (Cooked) | per 100g |
|---|---|
| Calories | 71 kcal |
| Protein | 2.54 g |
| Fat | 1.52 g |
| Carbs | 12 g |
| Fiber | 1.7 g |
| Sugar | 0.27 g |
| Sodium | 4 mg |
| Potassium | 70 mg |
| Magnesium | 27 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.005 mg |
| Folate | 6 mcg |
| Water | 83.61 g |
Source: USDA FoodData Central (FDC ID: 173905) · Data verified April 2026
Variations
Dry oats (uncooked)
379 kcal per 100g — 5× more calories than cooked (71 kcal) because no water. Protein 13.15g, carbs 67.7g, fiber 10.1g per 100g. About 40g dry = 234g cooked. Always check if nutrition label shows dry or cooked values.
Dietary Perspectives
For Weight Loss
At 71 kcal per 100 g (cooked), oatmeal is a low-calorie, filling breakfast with 83.6% water content. It provides 2.5 g of protein and 1.7 g of fiber per 100 g cooked — the beta-glucan fiber forms a gel that slows gastric emptying and promotes satiety. A 250 g bowl delivers 178 kcal with 4.3 g of fiber. Prepare with water instead of milk and avoid sugar toppings to keep calories low.
For Athletic Performance
Cooked oatmeal provides 12.0 g of carbohydrates per 100 g — a moderate, sustained-release carb source. The 1.7 g of fiber per 100 g slows digestion for gradual energy release. A bowl (~234 g, ~28 g carbs) eaten 2–3 hours before training provides steady energy. Contains 61 mg of potassium per 100 g. Classic endurance athlete breakfast.
For Keto
Not compatible with a ketogenic diet. Cooked oatmeal contains 10.3 g of net carbs per 100 g (12.0 g total carbohydrates minus 1.7 g fiber). A standard bowl (~234 g) has approximately 24.1 g of net carbs. Even a half portion exceeds a strict keto daily carb budget. There is no practical low-carb oatmeal substitute from whole foods.
Frequently Asked Questions
How many calories are in oatmeal?
A bowl of cooked oatmeal (234g, about 1 cup) contains approximately 166 calories. Per 100g, oatmeal cooked with water has 71 calories. This is for plain oatmeal — adding honey, milk, fruit, or sugar increases calories significantly.
How many carbs are in oatmeal?
Per 100g, cooked oatmeal contains 12g of carbohydrates, of which 0.27g is sugar and 1.7g is fiber. A bowl (234g) has about 28.1g of carbs. These are complex carbohydrates that digest slowly, providing sustained energy. Much lower in carbs than dry oats (67.7g per 100g) because of water absorption.
Is oatmeal good for weight loss?
Oatmeal is excellent for weight loss. At 71 calories per 100g (cooked), it's very low in calories for a filling meal. The fiber (1.7g per 100g cooked) and beta-glucan promote strong satiety. A bowl (166 kcal) keeps you full for hours. Key: avoid adding sugar — use berries or a small amount of honey instead.
How much fiber is in oatmeal?
Cooked oatmeal has 1.7g of fiber per 100g. A bowl (234g) provides about 4g of fiber. Dry oats have 10.1g of fiber per 100g. Oats contain beta-glucan, a soluble fiber that helps lower cholesterol and stabilize blood sugar. Eating oatmeal daily can meaningfully increase your fiber intake.
Oatmeal vs dry oats — what's the difference?
Cooked oatmeal: 71 kcal per 100g (84% water). Dry oats: 379 kcal per 100g (11% water). The nutrition per serving is the same — cooking just adds water. About 40g of dry oats + 200ml water = 234g cooked oatmeal (166 kcal). Always track the form you're eating.
How to make oatmeal healthy?
Start with plain oats cooked in water (71 kcal per 100g). Add: berries (low calorie, high fiber), a teaspoon of honey (21 kcal), nuts or seeds (healthy fats, protein), cinnamon (zero calories, blood sugar benefits). Avoid: instant flavored packets (added sugar, 130+ kcal), large amounts of brown sugar, and cream.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Honey | 304 | 0.3g | 82.4g | 0g |
per 100g
Per 100g cooked, oatmeal has 71 kcal — less than rice (130 kcal) and bread (252 kcal). A bowl (234g, 166 kcal) is one of the most filling low-calorie breakfasts. Dry oats (379 kcal per 100g) look calorie-dense but cook into a large portion.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.