Calories in Oatmeal
100 g of Oatmeal has about 71 calories. At the reference weight of 234 g, that is about 166 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
71 kcal
calories per 100 g
- Protein
- 2.5 g
- Fat
- 1.5 g
- Carbs
- 12 g
These are reference values. Ingredients and preparation can change the result.
Macros in OatmealCalculate calories for your portion
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In your portion
166 kcal
- Protein
- 5.9 g
- Fat
- 3.5 g
- Carbs
- 28.1 g
How to calculate calories in Oatmeal
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 234 g portion, the calculation is:
71 × 234 ÷ 100 ≈ 166 kcal
Reference portion: cooked cup (234 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
This entry describes a cooked portion. Use the weight after cooking; do not substitute the dry or raw weight.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 36 kcal | 1.3 g | 0.8 g | 6 g |
| 100 g | 71 kcal | 2.5 g | 1.5 g | 12 g |
| 200 g | 142 kcal | 5 g | 3 g | 24 g |
| 234 g | 166 kcal | 5.9 g | 3.5 g | 28.1 g |
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change oatmeal calories quickly.
FAQ
How many calories are in a 234 g portion of Oatmeal?
Using this reference entry, 234 g has about 166 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is oatmeal good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Oatmeal compares
No other food in this table has fewer calories per 100 g than Oatmeal.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Oatmeal (this page)Fewest calories | 71 kcal | 2.5 g | 1.5 g | 12 g |
| Rolled oatsMost calories | 389 kcal | 16.9 g | 6.9 g | 66.3 g |
| Quinoa | 120 kcal | 4.4 g | 1.9 g | 21.3 g |
| Buckwheat | 92 kcal | 3.4 g | 0.6 g | 19.9 g |
| Pasta | 131 kcal | 5 g | 1.1 g | 25 g |
| Spaghetti | 157 kcal | 5.8 g | 0.9 g | 30.9 g |
| Whole wheat pasta | 124 kcal | 5.3 g | 0.5 g | 26.5 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026