Calories in Oatmeal: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 1% DV | 1% |
| Vitamin B6 | 3% DV | 3% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 3% DV | 3% |
| Calcium | 2% DV | 2% |
| Iron | 12% DV | 12% |
| Magnesium | 16% DV | 16% |
| Potassium | 3% DV | 3% |
| Zinc | 11% DV | 11% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup cooked (234g).
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Health Benefits of Oatmeal
How to Track Oatmeal Accurately
Accurately tracking oatmeal requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track oatmeal and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Oatmeal
| Serving | Weight | Calories |
|---|---|---|
| 1 cup cooked (234g) | 234g | 166 |
| 1/2 cup cooked (117g) | 117g | 83 |
| 1/2 cup dry rolled oats (40g) | 40g | 154 |
| 100g cooked | 100g | 71 |
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Frequently Asked Questions
How many calories in Oatmeal?
Oatmeal contains 166 calories per 1 cup cooked (234g). Per 100g, oatmeal provides approximately 71 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track oatmeal calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Oatmeal healthy?
Oatmeal provides 166 calories, 5.9g protein, 28.1g carbohydrates, and 3.6g fat per serving. Oatmeal is one of the most extensively researched foods for cholesterol reduction — its beta-glucan fiber is the only food ingredient with an FDA-approved health claim for reducing LDL cholesterol and heart disease risk. Like all foods, oatmeal is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Oatmeal calories?
The most accurate way to track oatmeal is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies oatmeal from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.