Oatmeal: Calories, Nutrition Facts, and Health Benefits (2026)

Oatmeal provides 166 calories per 1 cup cooked (234 g), along with 5.9 g of protein and 4 g of fiber. It contains 1.1 g of sugar and has a glycemic index of about 55, making it a moderate option for blood sugar management.

This page explores the nutritional profile of oatmeal, focusing on its benefits and how it fits into various dietary goals. We will examine the nutrition facts per serving and compare oatmeal with other grains.

Oatmeal Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for oatmeal, highlighting its key nutrients and their contributions to daily values.

Values are for 1 cup cooked (234 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	166	71	8%
Protein	5.9 g	2.5 g	12%
Carbohydrates	28.1 g	12.0 g	10%
Fiber	4.0 g	1.7 g	14%
Sugar	1.1 g	0.5 g	-
Fat	3.6 g	1.5 g	5%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	164 mg	70 mg	3%
Magnesium	61 mg	26 mg	14%
Iron	2.11 mg	0.90 mg	12%
Manganese	1.40 mg	0.60 mg	61%

About 67% of oatmeal calories come from carbohydrates, 14% from protein and 19% from fat.

Oatmeal by Health Goal

In this section, we evaluate how oatmeal aligns with common health and fitness goals, providing insights into its suitability for different dietary needs.

Goal	Rating	Why
Weight loss	Fair	166 calories per serving with 4 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	4 g fiber per serving supports regularity
Heart health	Good	Potassium (164 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5.9 g); best as a vitamin-rich choice, not a protein source

Oatmeal and Blood Sugar

Glycemic index: 55. Glycemic load: 13 per serving.

Oatmeal has a glycemic index of about 55 and a glycemic load of around 13 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Oatmeal Compares to Other Grains

The comparison table below illustrates how oatmeal stacks up against other grains in terms of nutritional content and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Oatmeal	71	2.5	1.7	12.0
Quinoa	120	4.4	2.8	21.3
Barley	123	2.3	3.8	28.2
Brown Rice	123	2.7	1.6	25.6

Oatmeal Myths, Checked

Instant and rolled oats are nutritionally the same , Misleading. They are similar, but instant oats are more processed and raise blood sugar a bit faster.

Oats are not gluten-free , Misleading. Oats are naturally gluten-free but often cross-contaminated; buy certified if you are sensitive.

How to Track Oatmeal

Grains swell as they cook, so a cup of cooked oatmeal is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log oatmeal accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cooked oatmeal?

One cup of cooked oatmeal contains 166 calories. This makes it a relatively low-calorie option for breakfast or snacks.

Is oatmeal good for weight loss?

Oatmeal can be beneficial for weight loss due to its high fiber content, which promotes satiety. With 4 g of fiber per cup, it helps keep you full longer.

Can people with diabetes eat oatmeal?

People with diabetes can eat oatmeal, but portion control is important. Its glycemic index of about 55 indicates a moderate impact on blood sugar levels.

How much fiber is in oatmeal?

Oatmeal contains 4 g of fiber per cup, which contributes to digestive health and can help regulate blood sugar levels.

Is oatmeal high in sugar?

Oatmeal is low in sugar, with only 1.1 g per cup. This makes it a suitable choice for those monitoring their sugar intake.

Are oats good for weight loss?

Oats can support weight loss efforts due to their fiber content and ability to keep you feeling full. Including oatmeal in a balanced diet can aid in weight management.

Key Takeaways

• Oatmeal has 166 calories per 1 cup cooked.
• It contains 5.9 g of protein and 4 g of fiber.
• Oatmeal has a glycemic index of about 55.
• There is 1.1 g of sugar in one cup of cooked oatmeal.
• Oatmeal provides essential minerals like magnesium and iron.
• It is a versatile food that can be part of a healthy diet.