Oatmeal nutrition: calories, carbs, GI, protein, fiber, fats
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
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 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for oatmeal porridge | 40 |
| Calories ⓘ Calories for selected serving | 159 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 23 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 22 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
3040IU of 5,000IU
61%
Vitamin E :
0.49mg of 15mg
3.3%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.8mg of 1mg
152%
Vitamin B2:
1.5mg of 1mg
116%
Vitamin B3:
21mg of 16mg
133%
Vitamin B5:
2.2mg of 5mg
45%
Vitamin B6:
2mg of 1mg
157%
Folate:
309µg of 400µg
77%
Vitamin B12:
0µg of 2µg
0%
Choline:
33mg of 550mg
6%
Vitamin K:
2.8µg of 120µg
2.3%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 11%
5.5 g of 50 g
5.5 g (11% of DV )
Fats:
Daily Value: 5%
3.2 g of 65 g
3.2 g (5% of DV )
Carbs:
Daily Value: 9%
27.3 g of 300 g
27.3 g (9% of DV )
Water:
Daily Value: 10%
196.6 g of 2,000 g
196.6 g (10% of DV )
Other:
1.3 g
1.3 g
Protein quality breakdown
Tryptophan:
281mg of 280mg
100%
Threonine:
583mg of 1,050mg
55%
Isoleucine:
737mg of 1,400mg
53%
Leucine:
1404mg of 2,730mg
51%
Lysine:
948mg of 2,100mg
45%
Methionine:
281mg of 1,050mg
27%
Phenylalanine:
913mg of 1,750mg
52%
Valine:
1060mg of 1,820mg
58%
Histidine:
400mg of 700mg
57%
Fat type information
Saturated Fat:
0.53 g
Monounsaturated Fat:
0.91 g
Polyunsaturated fat:
1 g
Carbohydrate type breakdown
Starch:
24 g
Sucrose:
0.68 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.37 g
Fiber content ratio for Oatmeal
Sugar:
1.1 g
Fiber:
4 g
Other:
22 g
All nutrients for Oatmeal per selected serving size (1 cup, cooked - 234g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 159kcal | 8% | 81% |
1.4 times more than Orange
|
| Protein | 5.5g | 13% | 75% |
1.2 times less than Broccoli
|
| Fats | 3.2g | 5% | 72% |
24.5 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 23g | N/A | 46% |
5.4 times less than Chocolate
|
| Carbs | 27g | 9% | 46% |
2.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 61mg | 14% | 39% |
5.4 times less than Almond
|
| Calcium | 187mg | 19% | 26% |
1.6 times less than Milk
|
| Potassium | 143mg | 4% | 90% |
2.4 times less than Cucumber
|
| Iron | 14mg | 174% | 9% |
2.3 times more than Beef broiled
|
| Sugar | 1.1g | N/A | 71% |
19.5 times less than Coca-Cola
|
| Fiber | 4g | 16% | 40% |
1.4 times less than Orange
|
| Copper | 0.15mg | 17% | 72% |
2.2 times less than Shiitake
|
| Zinc | 1.5mg | 13% | 64% |
10.2 times less than Beef broiled
|
| Starch | 24g | 10% | 94% |
1.5 times less than Potato
|
| Phosphorus | 180mg | 26% | 70% |
2.4 times less than Chicken meat
|
| Sodium | 115mg | 5% | 72% |
10 times less than White Bread
|
| Vitamin A | 1013IU | 20% | 25% |
38.6 times less than Carrot
|
| Vitamin A RAE | 304µg | 34% | 27% | |
| Vitamin E | 0.16mg | 1% | 89% |
20.9 times less than Kiwifruit
|
| Selenium | 12µg | 21% | 67% | |
| Manganese | 1.3mg | 57% | 37% | |
| Vitamin B1 | 0.61mg | 51% | 30% |
Equal to Pea raw
|
| Vitamin B2 | 0.5mg | 39% | 41% |
1.7 times more than Avocado
|
| Vitamin B3 | 7.1mg | 44% | 50% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.74mg | 15% | 72% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.68mg | 52% | 41% |
2.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.94µg | 1% | 82% |
254 times less than Broccoli
|
| Folate | 103µg | 26% | 37% |
1.4 times less than Brussels sprout
|
| Trans Fat | 0.01g | N/A | 72% |
4963.3 times less than Margarine
|
| Saturated Fat | 0.53g | 3% | 76% |
26.1 times less than Beef broiled
|
| Choline | 11mg | 2% | 92% | |
| Monounsaturated Fat | 0.91g | N/A | 74% |
25.1 times less than Avocado
|
| Polyunsaturated fat | 1g | N/A | 65% |
110.7 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 88% |
7.6 times less than Chicken meat
|
| Threonine | 0.19mg | 0% | 91% |
8.7 times less than Beef broiled
|
| Isoleucine | 0.25mg | 0% | 90% |
8.7 times less than Salmon raw
|
| Leucine | 0.47mg | 0% | 89% |
12.2 times less than Tuna Bluefin
|
| Lysine | 0.32mg | 0% | 89% |
3.3 times less than Tofu
|
| Methionine | 0.09mg | 0% | 90% |
2.4 times less than Quinoa
|
| Phenylalanine | 0.3mg | 0% | 89% |
5.1 times less than Egg
|
| Valine | 0.35mg | 0% | 89% |
13.4 times less than Soybean raw
|
| Histidine | 0.13mg | 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 159
% Daily Value*
4.9%
Total Fat
3.2g
2.4%
Saturated Fat 0.53g
0
Trans Fat
0g
0
Cholesterol 0mg
5%
Sodium 115mg
9.1%
Total Carbohydrate
27g
16%
Dietary Fiber
4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
5.5g
Vitamin D
0mcg
0
Calcium
187mg
19%
Iron
14mg
174%
Potassium
143mg
4.2%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.