Last updated: June 17, 2026
Nutrition facts per 100 g
Calories in Oatmeal
Oatmeal has about 71 calories per 100 g, with 2.5 g protein, 1.5 g fat and 12 g carbs.
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Serving size calculator
Nutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 71 kcal | 2.5 g | 1.5 g | 12 g |
| 1 cooked cup (234 g) | 166 kcal | 5.9 g | 3.5 g | 28.1 g |
| 50 g | 36 kcal | 1.3 g | 0.8 g | 6 g |
| 200 g | 142 kcal | 5 g | 3 g | 24 g |
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Open FoodWarzGoogle Play sooniOS soonHow long to burn oatmeal calories?
A 234 g portion is about 166 calories, roughly 42 minutes of brisk walking for many adults.
What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change oatmeal calories quickly.
FAQ
How many calories are in oatmeal?
Oatmeal has about 71 calories per 100 g. A typical cooked cup (234 g) has about 166 calories.
How much protein is in oatmeal?
Oatmeal has about 2.5 g protein per 100 g and about 5.9 g protein per cooked cup.
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.
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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.