Oatmeal nutrition: calories, carbs, GI, protein, fiber, fats
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Oatmeal
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
79 (high) |
| Glycemic load | 18 (medium) |
| Insulin index ⓘ The II for oatmeal porridge https://academic.oup.com/ajcn/article/66/5/1264/4655967 | 40 |
| Calories ⓘ Calories per 100-gram serving | 68 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9.97 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, cooked (234 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 1 (acidic) |
Iron ⓘHigher in Iron content than 91% of foods
Vitamin A ⓘHigher in Vitamin A content than 75% of foods
Retinol ⓘHigher in Retinol content than 74% of foods
Calcium ⓘHigher in Calcium content than 74% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 73% of foods
Oatmeal calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 68 | |
| Calories in 1 cup, cooked | 159 | 234 g |
| Calories in 1 cup, dry, yields | 341 | 501 g |
| Calories in 1 oz, dry, yields | 120 | 177 g |
| Calories in 1 packet, dry, yields | 120 | 177 g |
Oatmeal Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Oatmeal Glycemic load (GL)
Mineral coverage chart
Calcium:
80 mg of 1,000 mg
8%
Iron:
5.96 mg of 8 mg
75%
Magnesium:
26 mg of 420 mg
6%
Phosphorus:
77 mg of 700 mg
11%
Potassium:
61 mg of 3,400 mg
2%
Sodium:
49 mg of 2,300 mg
2%
Zinc:
0.62 mg of 11 mg
6%
Copper:
0.066 mg of 1 mg
7%
Manganese:
0.558 mg of 2 mg
24%
Selenium:
5 µg of 55 µg
9%
Choline:
4.7 mg of 550 mg
1%
Mineral chart - relative view
Iron
5.96 mg
TOP 9%
Calcium
80 mg
TOP 26%
Manganese
0.558 mg
TOP 37%
Magnesium
26 mg
TOP 39%
Zinc
0.62 mg
TOP 64%
Selenium
5 µg
TOP 67%
Phosphorus
77 mg
TOP 70%
Copper
0.066 mg
TOP 72%
Sodium
49 mg
TOP 72%
Potassium
61 mg
TOP 90%
Choline
4.7 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
433 IU of 5,000 IU
9%
Vitamin E :
0.07 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.26 mg of 1 mg
22%
Vitamin B2:
0.215 mg of 1 mg
17%
Vitamin B3:
3.025 mg of 16 mg
19%
Vitamin B5:
0.317 mg of 5 mg
6%
Vitamin B6:
0.29 mg of 1 mg
22%
Folate:
44 µg of 400 µg
11%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.4 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
433 IU
TOP 25%
Vitamin B1
0.26 mg
TOP 30%
Folate
44 µg
TOP 37%
Vitamin B6
0.29 mg
TOP 41%
Vitamin B2
0.215 mg
TOP 41%
Vitamin B3
3.025 mg
TOP 50%
Vitamin B5
0.317 mg
TOP 72%
Vitamin K
0.4 µg
TOP 82%
Vitamin E
0.07 mg
TOP 89%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 5%
2.37 g of 50 g
5%
Fats:
Daily Value: 2%
1.36 g of 65 g
2%
Carbs:
Daily Value: 4%
11.67 g of 300 g
4%
Water:
Daily Value: 4%
84.03 g of 2,000 g
4%
Other:
0.57 g
Protein quality breakdown
Tryptophan:
40 mg of 280 mg
14%
Threonine:
83 mg of 1,050 mg
8%
Isoleucine:
105 mg of 1,400 mg
8%
Leucine:
200 mg of 2,730 mg
7%
Lysine:
135 mg of 2,100 mg
6%
Methionine:
40 mg of 1,050 mg
4%
Phenylalanine:
130 mg of 1,750 mg
7%
Valine:
151 mg of 1,820 mg
8%
Histidine:
57 mg of 700 mg
8%
Fat type information
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.391 g
Polyunsaturated fat:
0.426 g
Carbohydrate type breakdown
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Fiber content ratio for Oatmeal
Sugar:
0.46 g
Fiber:
1.7 g
Other:
9.51 g
All nutrients for Oatmeal per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 68kcal | 3% | 81% |
1.4 times more than Orange
|
| Protein | 2.37g | 6% | 75% |
1.2 times less than Broccoli
|
| Fats | 1.36g | 2% | 72% |
24.5 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 9.97g | N/A | 46% |
5.4 times less than Chocolate
|
| Carbs | 11.67g | 4% | 46% |
2.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.96mg | 75% | 9% |
2.3 times more than Beef broiled
|
| Calcium | 80mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 61mg | 2% | 90% |
2.4 times less than Cucumber
|
| Magnesium | 26mg | 6% | 39% |
5.4 times less than Almond
|
| Sugar | 0.46g | N/A | 71% |
19.5 times less than Coca-Cola
|
| Fiber | 1.7g | 7% | 40% |
1.4 times less than Orange
|
| Copper | 0.07mg | 7% | 72% |
2.2 times less than Shiitake
|
| Zinc | 0.62mg | 6% | 64% |
10.2 times less than Beef broiled
|
| Starch | 10.37g | 4% | 94% |
1.5 times less than Potato
|
| Phosphorus | 77mg | 11% | 70% |
2.4 times less than Chicken meat
|
| Sodium | 49mg | 2% | 72% |
10 times less than White Bread
|
| Vitamin A | 433IU | 9% | 25% |
38.6 times less than Carrot
|
| Vitamin A RAE | 130µg | 14% | 27% | |
| Vitamin E | 0.07mg | 0% | 89% |
20.9 times less than Kiwifruit
|
| Selenium | 5µg | 9% | 67% | |
| Manganese | 0.56mg | 24% | 37% | |
| Vitamin B1 | 0.26mg | 22% | 30% |
Equal to Pea raw
|
| Vitamin B2 | 0.22mg | 17% | 41% |
1.7 times more than Avocado
|
| Vitamin B3 | 3.03mg | 19% | 50% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.32mg | 6% | 72% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.29mg | 22% | 41% |
2.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.4µg | 0% | 82% |
254 times less than Broccoli
|
| Folate | 44µg | 11% | 37% |
1.4 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 72% |
4963.3 times less than Margarine
|
| Saturated Fat | 0.23g | 1% | 76% |
26.1 times less than Beef broiled
|
| Monounsaturated Fat | 0.39g | N/A | 74% |
25.1 times less than Avocado
|
| Polyunsaturated fat | 0.43g | N/A | 65% |
110.7 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 88% |
7.6 times less than Chicken meat
|
| Threonine | 0.08mg | 0% | 91% |
8.7 times less than Beef broiled
|
| Isoleucine | 0.11mg | 0% | 90% |
8.7 times less than Salmon raw
|
| Leucine | 0.2mg | 0% | 89% |
12.2 times less than Tuna Bluefin
|
| Lysine | 0.14mg | 0% | 89% |
3.3 times less than Tofu
|
| Methionine | 0.04mg | 0% | 90% |
2.4 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 89% |
5.1 times less than Egg
|
| Valine | 0.15mg | 0% | 89% |
13.4 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 90% |
13.1 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 68
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
2%
Sodium 49mg
4%
Total Carbohydrate
12g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
80mg
8%
Iron
6mg
75%
Potassium
61mg
2%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Oatmeal nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.