Calories in Oatmeal
Oatmeal contains 389 calories per 100 grams. Here's the complete nutrition breakdown.
Nutrition Facts
Per 100g serving
Calories by Serving Size
About Oatmeal Nutrition
Oatmeal is a whole grain cereal made from oats that have been processed into various forms including rolled oats, steel-cut oats, and instant oats. Oats have been cultivated for over 2,000 years and are renowned for their heart-healthy properties and sustained energy release.
With 389 calories per 100 grams, Oatmeal provides 17g of protein,66g of carbohydrates, and 7g of fat.
Macronutrient Breakdown
- Protein: 17g - 17% of calories
- Carbohydrates: 66g - 68% of calories
- Fat: 7g - 16% of calories
Health Benefits of Oatmeal
- Contains beta-glucan, a soluble fiber shown to help lower cholesterol
- Low glycemic index provides sustained energy without blood sugar spikes
- Rich in antioxidants including avenanthramides unique to oats
- Good source of plant-based protein for a grain
- High in manganese, phosphorus, and magnesium for bone health
- May help with weight management by promoting feelings of fullness
How to Eat Oatmeal
Oatmeal can be prepared stovetop, in the microwave, or overnight in the refrigerator for no-cook overnight oats. Steel-cut oats have a chewier texture and take 20-30 minutes to cook, while rolled oats cook in 5 minutes. Top with fresh fruit, nuts, seeds, honey, or maple syrup. Oats also work in baking, smoothies, and savory dishes.
Selection and Storage
Store oats in an airtight container in a cool, dry place for up to 2 years. Steel-cut oats have a slightly shorter shelf life. Rolled oats and instant oats cook faster but have similar nutritional profiles to steel-cut. Choose plain oats over flavored varieties to avoid added sugars.
Dietary Considerations
Oats are naturally gluten-free but often processed in facilities with wheat, so those with celiac disease should choose certified gluten-free oats. Oatmeal fits well in vegetarian, vegan, and heart-healthy diets. The fiber content may cause bloating in some people when first increasing intake.
Frequently Asked Questions About Oatmeal Calories
How many calories are in Oatmeal?
Oatmeal contains 389 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a 1 serving (85g) contains approximately 331 calories.
Is Oatmeal good for weight loss?
Oatmeal contains 389 calories per 100g, which is relatively calorie-dense. While it can be enjoyed as part of a weight loss diet, portion control is important. The 17g of protein per 100g helps promote satiety and can support weight management. With 11g of fiber per 100g, it also helps keep you feeling full longer.
Is Oatmeal high in protein?
Oatmeal is a good source of protein with 17g per 100g. While not the highest protein food, it contributes meaningfully to daily protein needs.
What vitamins and nutrients are in Oatmeal?
Oatmeal provides several important nutrients including 17g of protein,66g of carbohydrates (including 11g of fiber and 0g of sugar), and 7g of fat per 100g. It also contains 2mg of sodium. The specific vitamin and mineral content varies, but oatmeal can contribute to a balanced, nutritious diet.