Oatmeal (cooked with water, with salt, unenriched) nutrition facts
Per 1 cup · 234 g
of a 2,000 cal day
- Protein5.9g14% of calories
- Carbs28g67% of calories
- Fat3.6g19% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Oatmeal (cooked with water, with salt, unenriched) (1 cup, 234 g) has 166 calories, with 5.9 g of protein, 28 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (67% of calories). It is high in iron (26% DV), phosphorus (26% DV) and zinc (21% DV).
High in
20%+ of the daily value
- Iron26%
- Phosphorus26%
- Zinc21%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine15%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (234 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0 mg | 1% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 21 mg | 2% |
| Iron | 2 mg | 26% |
| Potassium | 164 mg | 3% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 180 mg | 26% |
| Zinc | 2 mg | 21% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Nature's Path Organic Oatmeal, Homestyle, Instant425
- Instant oats (dry, plain, fortified)362
- Quaker Instant Oatmeal, Original357
- Kroger Instant Oatmeal, Original Oats357
- Quaker Instant Oatmeal, Original357
- Oatmeal (cooked with water, with salt, unenriched)71
- Instant oats (plain, fortified, prepared with water)68
Similar foods
101 calInstant oats (dry, plain, fortified)1 packet−65 cal
341 calInstant oats (plain, fortified, prepared with water)1 cup, dry, yields+175 cal
100 calQuaker Instant Oatmeal, Original1 packet−66 cal
100 calKroger Instant Oatmeal, Original Oats1 packet−66 cal
100 calQuaker Instant Oatmeal, Original1 packet−66 cal
170 calNature's Path Organic Oatmeal, Homestyle, Instant1 packet+4 cal
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Oatmeal (cooked with water, with salt, unenriched)?
One serving of Oatmeal (cooked with water, with salt, unenriched) (1 cup) has 166 calories, which works out to 71 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Oatmeal (cooked with water, with salt, unenriched) high in protein?
Not especially. It has 5.9 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Oatmeal (cooked with water, with salt, unenriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Oatmeal (cooked with water, with salt, unenriched)?
166 mg per serving.
How much sugar is in Oatmeal (cooked with water, with salt, unenriched)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with oatmeal
More bread, grains & pasta
View all
685 calBrown rice (long-grain, raw)1 cup
96 calWhole wheat dinner rolls1 medium whole wheat dinner rolls
133 calLucky Charms cereal (ready-to-eat, General Mills)1 cup
166 calWild rice (cooked)1 cup
217 calBrown rice (long-grain, cooked)1 cup
139 calGranola1 ounce
67 calWhite bread1 slice
107 calKellogg's Rice Krispies1 cup