Food calories · USDA data
Calories in oatmeal
166 calories
in 1 cup, 234 g
- Protein
- 5.9 g
- Carbs
- 28.1 g
- Fat
- 3.6 g
- Fiber
- 4 g
Oatmeal has 166 calories. That is USDA's figure for 1 cup, which weighs 234 g. Per 100 g, oatmeal has 71 calories.
Most of its calories (67%) come from carbohydrate, with fat next at 19%. It adds 5.9 g of protein, 12% of the 50 g Daily Value. This portion has 4 g of fiber, 14% of the 28 g Daily Value.
It takes 141 g of oatmeal to reach 100 calories, which is about 0.6 × 1 cup.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 234 g | 166 | 5.9 g | 28.1 g | 3.6 g |
| ¾ cup | 175 g | 124 | 4.4 g | 21 g | 2.7 g |
| 1 oz | 28.3 g | 20 | 0.7 g | 3.4 g | 0.4 g |
| 100 g | 100 g | 71 | 2.5 g | 12 g | 1.5 g |
Portion weights are USDA's own. Your oatmeal may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 14% of calories (2.5 g per 100 g)
- Carbohydrate: 67% (12 g per 100 g, of which 1.7 g fiber)
- Fat: 19% (1.5 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, oatmeal has the fewest calories of these four (71 per 100 g) and waffle the most (291).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oatmeal | 71 | 2.5 g | 12 g | 1.5 g |
| Grits | 71 | 1.7 g | 14.8 g | 0.5 g |
| Pancakes | 227 | 6.4 g | 28.3 g | 9.7 g |
| Waffle | 291 | 7.9 g | 32.9 g | 14.1 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in oatmeal?
Oatmeal has 166 calories. USDA weighs 1 cup at 234 g, and oatmeal has 71 calories per 100 g.
How much protein does oatmeal have?
1 cup (234 g) has 5.9 g of protein, 12% of the 50 g Daily Value. Per 100 g it is 2.5 g.
How many carbs does oatmeal have?
1 cup has 28.1 g of carbohydrate, including 4 g of fiber, and 3.6 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt (FDC ID 171675). Values are averages; a packaged food's label may differ.