Calories in Oatmeal

One cup of cooked oatmeal contains 154 calories with 27g carbs, 5.3g protein, and 2.6g fat.

154

calories

per 1 cup cooked (234g)

5.3g

Protein

27g

Carbs

2.6g

Fat

Fiber

Nutrition Facts

Serving Size 1 cup cooked (234g)

Calories154

% Daily Value*

Total Fat 2.6g3%

Saturated Fat 0.5g3%

Total Carbohydrate 27g10%

Dietary Fiber 4g14%

Total Sugars 1g

Protein 5.3g11%

Manganese 1.5mg68%

Phosphorus 180mg18%

Magnesium 63mg16%

Iron 1.7mg9%

Zinc 1.5mg13%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

1/2 cup cooked (117g)

117g

77 cal

1 cup cooked (234g)

234g

154 cal

1 packet instant (28g dry)

28g

100 cal

1/2 cup dry rolled oats (40g)

40g

150 cal

100g cooked

100g

66 cal

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About Oatmeal

Oatmeal is one of the healthiest breakfasts you can eat. A single cup of cooked oats contains 154 calories, 27 grams of slow-digesting carbohydrates, 5.3 grams of protein, and 4 grams of fiber — making it one of the most balanced and filling breakfast options available.

The standout nutritional feature of oats is beta-glucan, a unique soluble fiber that has been extensively studied for its benefits on cholesterol, blood sugar, and gut health. Beta-glucan forms a gel in your digestive tract that slows absorption of sugars (stabilizing blood glucose) and binds to cholesterol (lowering LDL levels). Regular oat consumption is one of the few dietary changes consistently shown to reduce cardiovascular risk.

Oats have a low-to-moderate glycemic index, especially steel-cut oats which are less processed than instant or quick oats. Steel-cut oats take longer to cook (20-30 minutes) but provide more sustained energy. Rolled and instant oats are faster but still retain most of the nutritional benefits.

For athletes, oatmeal is a perfect pre-workout carb source — slow-releasing, easy to digest, and customizable with protein powder, fruit, or nut butter. BasedHealth tracks all oat varieties and toppings accurately.

Health Benefits of Oatmeal

Contains beta-glucan, a fiber proven to lower LDL cholesterol

Slow-digesting carbs provide sustained energy

High in fiber for digestive health and satiety

Good source of manganese, phosphorus, and magnesium

Stabilizes blood sugar — good for diabetic diets

Affordable, versatile, and great for meal prep

Frequently Asked Questions

How many calories are in oatmeal?▼

One cup of cooked oatmeal (made with water) contains about 154 calories. A packet of instant oatmeal has about 100 calories.

Is oatmeal good for weight loss?▼

Yes. Oatmeal is high in fiber, slow to digest, and highly satiating — studies show it reduces hunger and total calorie intake for hours after eating.

How much protein is in oatmeal?▼

A cup of cooked oatmeal contains 5.3 grams of protein — more than most grains. Adding protein powder or eggs can boost this further.

Steel cut vs rolled oats — which is better?▼

Nutritionally very similar. Steel-cut oats have a slightly lower glycemic index and chewier texture. Rolled oats cook faster. Both are healthy choices.

Are instant oats as healthy as regular?▼

Instant oats retain most of the fiber and beta-glucan but have a higher glycemic index. Flavored instant oats often contain added sugar — check labels.

Related Foods

Walnuts

185 cal

per 1 oz / 14 halves (28g)

Peanut Butter

188 cal

per 2 tbsp (32g)

Almonds

164 cal

per 1 oz / 23 almonds (28g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

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