Oatmeal Nutrition Facts: Calories, Vitamins & Minerals
Oatmeal nutrition facts per 100 g and per serving
Figures are for: Oatmeal on water
| Nutrient | Per 100 g | Serving: bowl, 250 g |
|---|---|---|
| Calories | 88 kcal | 220 kcal |
| Energy (kilojoules) | 368 kJ | 920 kJ |
| Protein | 3 g | 7.5 g |
| Fat | 1.7 g | 4.3 g |
| incl. saturated | 0.3 g | 0.8 g |
| Total carbohydrates | 17 g | 42 g |
| incl. sugars | 0.4 g | 1 g |
| incl. fiber | 1.9 g | 4.8 g |
| Salt | 0.2 g | 0.5 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
88 kcal (368 kJ) per 100 g · P/F/C 3/1.7/17 g
Serving (bowl, 250 g) — 220 kcal (920 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is oatmeal healthy?
Yes. On its nutrient profile, oatmeal is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 4.8 g per serving — 19% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.4 g sugar, 0.2 g salt and 0.3 g saturated fat per 100 g.
A typical serving (bowl, 250 g) has 220 kcal, 7.5 g protein, 4.3 g fat and 42 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Oats are a source of beta-glucan, the soluble fiber that makes porridge thick and keeps you full for a while. Made with water, it's light on calories.
protein 14%fat 18%carbs 68%
Vitamins and minerals in oatmeal
Per 100 g, the standouts are manganese — 0.58 mg, 25% of the Daily Value.
| Nutrient | Per 100 g | Serving: bowl, 250 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.08 mg | 0.19 mg | 16% |
| Magnesium | 27 mg | 68 mg | 16% |
| Phosphorus | 77 mg | 193 mg | 15% |
| Iron | 0.9 mg | 2.3 mg | 13% |
| Zinc | 1 mg | 2.5 mg | 23% |
| Copper | 0.07 mg | 0.19 mg | 21% |
| Manganese | 0.58 mg | 1.5 mg | 63% |
| Selenium | 5.4 mcg | 14 mcg | 25% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt” (FDC ID 173905, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Oatmeal calories by weight, 50–300 g
150 g of oatmeal has 132 calories and 200 g has 176. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 44 | 1.5 / 0.9 / 8.5 | 1 |
| 100 g | 88 | 3 / 1.7 / 17 | 1.9 |
| 150 g | 132 | 4.5 / 2.6 / 25 | 2.8 |
| 200 g | 176 | 6 / 3.4 / 34 | 3.8 |
| 250 g — typical serving | 220 | 7.5 / 4.3 / 42 | 4.8 |
| 300 g | 264 | 9 / 5.1 / 51 | 5.7 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Oatmeal: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Coconut milk oatmeal with mango | 82 | 2.3 / 2.4 / 15 |
| Oatmeal on water | 88 | 3 / 1.7 / 17 |
| Oatmeal with berries | 94 | 3 / 1.6 / 19 |
| Oatmeal with apple and cinnamon | 101 | 2.9 / 2.7 / 18 |
| Oatmeal on milk | 105 | 3.6 / 3.4 / 17 |
| Oatmeal with banana and honey | 110 | 3 / 1.6 / 23 |
| Oatmeal with dried fruit and nuts | 144 | 3.9 / 5.1 / 23 |
| Rolled oats, dry | 352 | 12 / 6.2 / 70 |
Oatmeal: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (bowl, 250 g) is 220 kcal — roughly 72 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for oatmeal
No need to swap: oatmeal already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.4 g (red is over 22.5 g), saturated fat 0.3 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair oatmeal with
A serving of oatmeal has 7.5 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Greek Yogurt, 150 g — +15 g protein, 110 kcal.
Oatmeal vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Boiled Potatoes | 82 | 2 / 0.4 / 19 |
| Polenta | 86 | 2 / 0.5 / 19 |
| Oatmeal | 88 | 3 / 1.7 / 17 |
| Sweet Potato | 90 | 2 / 0.2 / 21 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
FAQ
How many calories are in 100 g of oatmeal?
100 g of oatmeal has 88 calories, with 3 g protein, 1.7 g fat and 17 g carbohydrates (1.9 g fiber).
How many calories are in a serving of oatmeal?
A serving (bowl, 250 g) has 220 calories: 7.5 g protein, 4.3 g fat and 42 g carbs.
What are the macros of oatmeal?
Per 100 g: 3 g protein, 17 g carbs and 1.7 g fat. By calories that's about 14% protein, 68% carbs and 18% fat.
How long do you have to walk to burn a serving of oatmeal?
About 72 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person — that's the 220 calories in a serving (bowl, 250 g).
What vitamins and minerals are in oatmeal?
Per 100 g, oatmeal is richest in manganese (0.58 mg, 25% DV) — from USDA FoodData Central record 173905.
How much fiber is in oatmeal?
100 g of oatmeal has 1.9 g of fiber; a serving (bowl, 250 g) has 4.8 g — 19% of the 25 g a day the WHO recommends.
How do the calories in oatmeal change with the type and cooking method?
Per 100 g it ranges from 82 kcal (coconut milk oatmeal with mango) to 352 kcal (rolled oats, dry); oatmeal on water is in between, at 88 kcal.
More in grains, beans & sides
QuinoaBulgurCouscousLentilsChickpeasKidney BeansMac and CheeseOvernight OatsCornstarchBlack Beans