Macros in Oatmeal
Oatmeal has about 71 calories per 100 g, with 2.5 g protein, 1.5 g fat and 12 g carbs.
Quick answer
71 kcal
calories per 100 g
- Protein
- 2.5 g
- Fat
- 1.5 g
- Carbs
- 12 g
These are reference values. Ingredients and preparation can change the result.
Calories in OatmealServing size calculator
Enter the weight to calculate calories and macros here. No sign-up required.
In your portion
166 kcal
- Protein
- 5.9 g
- Fat
- 3.5 g
- Carbs
- 28.1 g
Next: your food diary
Open the diary in TelegramOpens FoodWarz in Telegram. Add the food and portion in the app.
Get it on Google PlayNutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 36 kcal | 1.3 g | 0.8 g | 6 g |
| 100 g | 71 kcal | 2.5 g | 1.5 g | 12 g |
| 200 g | 142 kcal | 5 g | 3 g | 24 g |
| 234 g | 166 kcal | 5.9 g | 3.5 g | 28.1 g |
Next: your food diary
Log meals by photo, text, voice or barcode. Check the portion and nutrition before saving.
Open the diary in Telegram
How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change oatmeal calories quickly.
FAQ
How many calories are in oatmeal?
Oatmeal has about 71 calories per 100 g. A typical cooked cup (234 g) has about 166 calories.
How much protein is in oatmeal?
Oatmeal has about 2.5 g protein per 100 g and about 5.9 g protein per cooked cup.
Is oatmeal good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
Related foods
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026