Grains

How many calories in Oatmeal (cooked)?

Oatmeal is a filling breakfast base that pairs well with fruit and protein.

Per 100 g

71 kcal

1 cup cooked

166 kcal

(234 g)

Protein	Carbs	Fat
2.5 g / 100g	12 g / 100g	1.5 g / 100g

In numbers

Where the calories come from

Protein 14% · Carbs 67% · Fat 19%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup cooked (234 g, 166 kcal) is 8% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup cooked takes about 40 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Oatmeal (cooked) is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Oatmeal (cooked)	71	2.5 g
Nutty Barley Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 12, 2026.

6/10

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