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Oatmeal nutrition, glycemic index, calories, and serving size

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

Oatmeal
79 (high)
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 )
Calories
68
91% Iron
75% Vitamin A
74% Retinol
74% Calcium
73% Vitamin A
Explanation: The given food contains more Iron than 91% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Retinol, Calcium, and Vitamin A.
79

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Macronutrients chart

3% 2% 12% 85%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 68
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
details
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
limit break
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Oatmeal nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 24% 224% 19% 33% 6% 7% 17% 22% 73% 28% 3%
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 68%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 43% 24% 23% 22% 20% 12% 23% 25% 25%
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

0.226% 0.391% 0.426%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g

Carbohydrate type breakdown

10.37% 0.29%
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

0.46% 1.7% 9.51%
Sugar: 0.46 g
Fiber: 1.7 g
Other: 9.51 g

All nutrients for Oatmeal per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 6% 75% 2.37g 1.2 times less than Broccoli
Fats 2% 72% 1.36g 24.5 times less than Cheese
Carbs 4% 46% 11.67g 2.4 times less than Rice
Calories 3% 81% 68kcal 1.4 times more than Orange
Starch 4% 94% 10.37g 1.5 times less than Potato
Fructose 0% 100% 0g N/A
Sugar 0% 71% 0.46g 19.5 times less than Coca-Cola
Fiber 7% 40% 1.7g 1.4 times less than Orange
Calcium 8% 26% 80mg 1.6 times less than Milk
Iron 75% 9% 5.96mg 2.3 times more than Beef
Magnesium 6% 39% 26mg 5.4 times less than Almond
Phosphorus 11% 70% 77mg 2.4 times less than Chicken meat
Potassium 2% 90% 61mg 2.4 times less than Cucumber
Sodium 2% 72% 49mg 10 times less than White Bread
Zinc 6% 64% 0.62mg 10.2 times less than Beef
Copper 7% 72% 0.07mg 2.2 times less than Shiitake
Vitamin E 0% 89% 0.07mg 20.9 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 22% 30% 0.26mg Equal to Pea
Vitamin B2 17% 41% 0.22mg 1.7 times more than Avocado
Vitamin B3 19% 50% 3.03mg 3.2 times less than Turkey meat
Vitamin B5 6% 72% 0.32mg 3.6 times less than Sunflower seed
Vitamin B6 22% 41% 0.29mg 2.4 times more than Oat
Folate 11% 37% 44µg 1.4 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 82% 0.4µg 254 times less than Broccoli
Tryptophan 0% 88% 0.04mg 7.6 times less than Chicken meat
Threonine 0% 91% 0.08mg 8.7 times less than Beef
Isoleucine 0% 90% 0.11mg 8.7 times less than Salmon
Leucine 0% 89% 0.2mg 12.2 times less than Tuna
Lysine 0% 89% 0.14mg 3.3 times less than Tofu
Methionine 0% 90% 0.04mg 2.4 times less than Quinoa
Phenylalanine 0% 89% 0.13mg 5.1 times less than Egg
Valine 0% 89% 0.15mg 13.4 times less than Soybean
Histidine 0% 90% 0.06mg 13.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 72% 0g 4963.3 times less than Margarine
Saturated Fat 1% 76% 0.23g 26.1 times less than Beef
Monounsaturated Fat 0% 74% 0.39g 25.1 times less than Avocado
Polyunsaturated fat 0% 65% 0.43g 110.7 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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