A typical serving of oatmeal (1 cup, cooked, 234 g) has about 166 calories. Per 100 g: 71 kcal, 2.5 g protein, 12 g carbs, 1.5 g fat. The same 100 g carries 1.7 g of fiber and 0.3 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, cooked | 234 g | 166 kcal |
| 3/4 cup, cooked | 175 g | 124 kcal |
| 100 g | 100 g | 71 kcal |
Cooked in water, oatmeal is mostly water: 71 kcal per 100 g until the toppings arrive. On the energy-density scale, 71 kcal per 100 g puts oatmeal at the low end.
A typical serving (1 cup, cooked, 234 g) has about 166 calories, and 100 g has 71 kcal. Calories scale with weight, so double the portion means double the number.
There are 2.5 g of protein in 100 g of oatmeal, which works out to about 5.9 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 12 g of carbohydrate per 100 g of oatmeal, or about 28 g in 1 cup (234 g).
Every value on this page comes from USDA FoodData Central, entry 173905 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 173905 (SR Legacy). Serving calories are computed from the per-100-g values.
