Oatmeal Nutrition Facts: Is Oatmeal Good for You?

Plain oatmeal cooked with water is a source of several minerals, particularly manganese and selenium, and provides dietary fiber for relatively few calories. It is naturally low in sugar, sodium, and saturated fat. Whether it’s a beneficial choice depends on your portion size, what you add to it, and how it fits into your overall eating pattern. This data is for unenriched oats without added salt.

71Calories

2.5gProtein

12gCarbs

1.7gFiber

1.5gFat

0.27gSugars

Per 100 g · Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

High in (20% DV or more per 100 g): Manganese
Good source of (10 to 19% DV): Selenium

What stands out in oatmeal

High in manganese. A 100-gram serving of plain cooked oatmeal provides 0.58 mg of manganese, which is 25% of the Daily Value (DV).
Good source of selenium. The same 100-gram portion contains 5.4 mcg of selenium, meeting 10% of the Daily Value.
Low in calories and sugar. When cooked with water, 100 grams of oatmeal has 71 calories, 12 grams of carbohydrates, and just 0.27 grams of total sugars.
Contains dietary fiber. Each 100-gram portion supplies 1.7 grams of dietary fiber, which is 6% of the Daily Value.

What to keep in mind

The nutrition data shown is for oatmeal cooked only with water and no salt. Adding ingredients like milk, sugar, butter, or fruit will change the calorie, fat, and sugar content of your meal.

Oatmeal nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	71 kcal	–
Protein	2.5 g	5%
Total fat	1.5 g	2%
Saturated fat	0.31 g	2%
Monounsaturated fat	0.43 g	–
Polyunsaturated fat	0.56 g	–
Cholesterol	0 mg	0%
Carbohydrate	12 g	4%
Dietary fiber	1.7 g	6%
Total sugars	0.27 g	–
Water	83.6 g	–
Sodium	4 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	70 mg	1%
Calcium	9 mg	1%
Iron	0.9 mg	5%
Magnesium	27 mg	6%
Phosphorus	77 mg	6%
Zinc	1 mg	9%
Copper	0.07 mg	8%
Manganese	0.58 mg	25%
Selenium	5.4 mcg	10%
Vitamin A (RAE)	0 mcg	0%
Vitamin C	0 mg	0%
Vitamin D	0 mcg	0%
Vitamin E	0.08 mg	1%
Vitamin K	0.3 mcg	0%
Thiamin (B1)	0.08 mg	6%
Riboflavin (B2)	0.02 mg	1%
Niacin (B3)	0.23 mg	1%
Vitamin B6	0.01 mg	0%
Folate (DFE)	6 mcg	2%
Vitamin B12	0 mcg	0%
Choline	7.4 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Oatmeal by portion

The nutrition information is based on a 100-gram serving, which is less than half a cup. A more typical serving of 1 cup of cooked oatmeal provides 166 calories, 5.8 grams of protein, and 4 grams of dietary fiber. A smaller portion of 0.75 cup has 124 calories and 3 grams of fiber. Keep in mind that even one tablespoon contains about 10 calories.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	234 g	166	5.8 g	28.1 g	4 g	3.5 g
1 tbsp	15 g	10	0.4 g	1.8 g	0.2 g	0.2 g
0.75 cup	175 g	124	4.4 g	21 g	3 g	2.6 g

How oatmeal compares with other grain foods

Among the grain foods on this site, plain cooked oatmeal ranks lower for calories, carbohydrates, and protein, largely because this data is for a cooked product containing over 83% water. Per 100 grams, oatmeal has fewer calories (71 kcal) than cooked quinoa (120 kcal), couscous (112 kcal), wild rice (101 kcal), and buckwheat (92 kcal). It also contains less protein and carbohydrates per serving than these other cooked grains. Its ranking for the mineral zinc, however, is higher than for most other nutrients measured.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Oatmeal	71	2.5 g	12 g	1.7 g	1.5 g
Buckwheat	92	3.4 g	19.9 g	2.7 g	0.62 g
Wild Rice	101	4 g	21.3 g	1.8 g	0.34 g
Couscous	112	3.8 g	23.2 g	1.4 g	0.16 g
Quinoa	120	4.4 g	21.3 g	2.8 g	1.9 g

Quick answers

How many calories are in a cup of plain oatmeal?

A single cup of regular or quick oats cooked with water and without salt contains 166 calories. A smaller, 0.75 cup portion has 124 calories.

How much protein and fiber does oatmeal have?

A one-cup serving of plain cooked oatmeal provides 5.8 grams of protein and 4 grams of dietary fiber. This represents about 12% of the Daily Value for protein and 14% for fiber.

Is there sugar in plain oatmeal?

Plain oatmeal is very low in sugar. A one-cup serving cooked with water contains only 0.6 grams of total sugars.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how oatmeal fits your situation.