Macros in Oatmeal
100 g of Oatmeal provides 2.5 g protein, 1.5 g fat and 12 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 2.5 g
- Fat
- 1.5 g
- Carbs
- 12 g
71 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in OatmealCalculate macros for your serving
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In your portion
166 kcal
- Protein
- 5.9 g
- Fat
- 3.5 g
- Carbs
- 28.1 g
Compare Oatmeal macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 3.5 g
- Fat
- 2.1 g
- Carbs
- 16.9 g
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.
Compare macros by serving weight
| 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 |
Use the right values for your food
Calculate a portion from your label
Have different numbers on the package? Use its calories, macros and serving weight instead of this reference entry.
See how macro tracking works in FoodWarz
FoodWarz adds the protein, fat and carbs of each logged meal to a running daily total and shows it against the targets you set.
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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 do I calculate macros for a serving of Oatmeal?
Multiply each per-100 g value by the serving weight and divide by 100. A 234 g portion gives about 5.9 g protein, 3.5 g fat and 28.1 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
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 less protein per 100 g than Oatmeal.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Oatmeal (this page)Least protein | 2.5 g | 71 kcal | 1.5 g | 12 g |
| Rolled oatsMost protein | 16.9 g | 389 kcal | 6.9 g | 66.3 g |
| Quinoa | 4.4 g | 120 kcal | 1.9 g | 21.3 g |
| Buckwheat | 3.4 g | 92 kcal | 0.6 g | 19.9 g |
| Pasta | 5 g | 131 kcal | 1.1 g | 25 g |
| Spaghetti | 5.8 g | 157 kcal | 0.9 g | 30.9 g |
| Whole wheat pasta | 5.3 g | 124 kcal | 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