Calories in Oatmeal (cooked)
Oatmeal (cooked) has about 178 calories per 1 cup cooked (234 g), or 76 kcal per 100 g. That serving gives you 5.1 g protein, 26.2 g carbs and 6.1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Oatmeal, NFS). Source: USDA FDC #2708380
| Nutrient | Per 100 g | 1 cup cooked (234 g) | 1 instant packet (prepared) (177 g) |
|---|---|---|---|
| Calories | 76 kcal | 178 kcal | 135 kcal |
| Protein | 2.2 g | 5.1 g | 3.9 g |
| Carbohydrates | 11.2 g | 26.2 g | 19.8 g |
| Fat | 2.6 g | 6.1 g | 4.6 g |
| Fiber | 1.7 g | 4 g | 3 g |
| Sugar | 0.2 g | 0.5 g | 0.4 g |
| Sodium | 81 mg | 190 mg | 143 mg |
About Oatmeal (cooked)
Cooked oatmeal is mostly water, which is why a full cup is only about 178 kcal. Oats bring slow-digesting carbs and soluble fiber, so it's one of the more filling breakfasts per calorie.
Tip: Toppings decide the total: a tablespoon of brown sugar adds 50 kcal, a tablespoon of peanut butter about 95. Flavored instant packets are already sweetened.
Burn off 178 kcal
Rough estimates for a 155 lb (70 kg) adult.
- Brisk walking40 min
- Running16 min
- Cycling22 min
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Common questions
How many calories are in oatmeal?+
About 178 kcal per 1 cup cooked (234 g), or 76 kcal per 100 g.
How many calories in 1 instant packet (prepared) of oatmeal?+
1 instant packet (prepared) (177 g) is roughly 135 kcal with 3.9 g protein, 19.8 g carbs and 4.6 g fat.
Is oatmeal high in protein?+
It has a fair amount — 1 cup cooked gives about 5.1 g protein (12% of its calories). Add a lean protein on the side if you're trying to hit a daily protein target.
Is oatmeal good for weight loss?+
Oatmeal is low in calories (76 kcal per 100 g), so it fits a weight-loss diet easily. Watch what gets added on top, which often carries more calories than the dish itself.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.