Oatmeal calories
Per 100 g, oatmeal has 71 kcal, 2.5 g of protein and 1.7 g of fiber. A usual serving of 234 g lands near 166 kcal.
A serving covers about 8% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 150 to 183 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (234 g) |
|---|---|---|
| kcal | 71 | 166 |
| Protein, g | 2.5 | 5.8 |
| Fat, g | 1.5 | 3.5 |
| Carbs, g | 12.0 | 28.1 |
| Fiber, g | 1.7 | 4.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 117 g | 83 kcal | 75-91 | 2,600 |
| 1 · 234 g | 166 kcal | 150-183 | 5,200 |
| 1½ · 351 g | 249 kcal | 224-274 | 7,800 |
| 2 · 468 g | 332 kcal | 299-366 | 10,400 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 5,200 steps, or 40 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Grits | 71 | 182 kcal / 257 g | 1.7 g |
| Oatmeal | 71 | 166 kcal / 234 g | 2.5 g |
| Bulgur | 83 | 151 kcal / 182 g | 3.1 g |
| Buckwheat | 92 | 155 kcal / 168 g | 3.4 g |
| Semolina porridge | 95 | 228 kcal / 240 g | 3.9 g |
| Couscous | 112 | 176 kcal / 157 g | 3.8 g |
| Millet porridge | 119 | 207 kcal / 174 g | 3.5 g |
| Quinoa | 120 | 222 kcal / 185 g | 4.4 g |
| Brown rice | 123 | 248 kcal / 202 g | 2.7 g |
Lightest in this group per 100 g: Grits.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 173905 (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in oatmeal?
Oatmeal has about 71 kcal per 100 g. A typical 234 g serving is about 166 kcal, and realistically anywhere from 150 to 183 kcal depending on the recipe and portion.
How much protein is in oatmeal?
2.5 g of protein per 100 g, or about 5.8 g in a 234 g serving.
Your plate isn't a lab sample
Snap your own oatmeal and Kalorea estimates what's actually on your plate, with a range and macros.