Nutrition Facts for Oatmeal
Calories in Oatmeal (Per 100g)
The following values are standardized per 100 grams of oatmeal.
- Calories
68 kcal
- Protein
2.4 g
- Carbohydrates
12 g
- Fat
1.4 g
Nutrition by Serving Size
Calories and macros for common portion sizes of oatmeal.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 34 kcal | 1.2 g | 6 g | 0.7 g |
| 100g | 68 kcal | 2.4 g | 12 g | 1.4 g |
| 150g | 102 kcal | 3.6 g | 18 g | 2.1 g |
| 200g | 136 kcal | 4.8 g | 24 g | 2.8 g |
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Is Oatmeal Good for Weight Loss?
Oatmeal can fit into a weight loss diet when portions are controlled. At 68 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine oatmeal with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
How to Use Oatmeal in Your Diet
Practical ways to include oatmeal in meals:
- Add a 100g portion to lunch or dinner and pair with vegetables and a carb source if needed.
- Use in meal prep: cook in bulk and divide into portions for the week.
- Log your portion in our Meal Log Calculator to see how it contributes to daily calories and macros.
- Combine with other high-protein or high-fiber foods to improve satiety.
Related Tools
Log oatmeal and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.