Foods · Grains and pasta
Calories in oatmeal (cooked)
Oatmeal (cooked): about 71 calories per 100 g. A portion of 1 cup (234 g) has about 166 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 71 | 2.5 g | 12 g | 1.5 g |
| 1 cup | 234 g | 166 | 5.9 g | 28.1 g | 3.6 g |
| 1 tbsp | 15 g | 10 | 0.4 g | 1.8 g | 0.2 g |
| 0.75 cup | 175 g | 124 | 4.4 g | 21 g | 2.7 g |
Where the calories come from
- Protein 14%
- Carbs 67%
- Fat 19%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 71 kcal |
| Protein | 2.5 g |
| Carbohydrate | 12 g |
| of which sugars | 0.3 g |
| Fibre | 1.7 g |
| Fat | 1.5 g |
| of which saturated | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
| Potassium | 70 mg |
| Calcium | 9 mg |
| Iron | 0.9 mg |
| Water | 83.6 g |
How it compares with other grains and pasta
Among the 8 grains and pasta listed on this site, oatmeal (cooked) ranks number 1 from the lowest in calories per 100 g, and number 8 from the highest in protein per 100 g.
More calories per 100 g
- Couscous (cooked) 112 cal
- Quinoa (cooked) 120 cal
- Brown rice (cooked) 123 cal
What 166 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of oatmeal (cooked) (1 cup, 166 calories) equals about 37 minutes of walking or 17 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in oatmeal (cooked) (1 cup)?
About 166 calories (≈). That is 1 cup (234 g) of oatmeal (cooked), using the USDA reference value of 71 calories per 100 g.
How many calories are in 100 grams of oatmeal (cooked)?
About 71 calories (≈). One ounce (28 g) is about 20 calories.
How much protein is in oatmeal (cooked)?
2.5 g per 100 g, and about 14% of its calories come from protein (≈). A portion of 1 cup has about 5.9 g.
Source
- USDA FoodData Central, SR Legacy: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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