Nutrition for Oatmeal

Calories, Protein, Vitamins and More


image of oatmeal source

Oatmeal Nutrition Summary

One packet of oatmeal (41 grams or 1.45 oz) contains 150 calories and 6.6 grams of protein. Oatmeal consist of 9% water, 67% carbohydrates, 16% protein, and 6% fat.

Oatmeal is an excellent source of many nutrients, including dietary fiber, calcium and potassium. It also contains significant amounts of protein, iron, magnesium, thiamin, zinc and phosphorus.

In one packet of oatmeal:

  • Calories: 150
  • Protein: 6.6 g
  • Sugar: 0.4 g
  • Dietary fiber: 4 g
  • Fat: 2.6 g, (Saturated: 0.5 g)
  • Sodium: 1.6 mg
There is no significant amounts of cholesterol in oatmeal.

See the Oatmeal Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Calories in Oatmeal

Oatmeal has 150 calories per packet or 366 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

69 percent of calories in oatmeal are from carbohydrates, 17% of calories are from protein and 15% of calories are from fat.

Calories from Carbs

The majority, or 69% of the calories in oatmeal are from carbohydrates. The carbs in oatmeal are mostly in the form of dietary fiber and sugar (91% and 9%). An excellent high-fiber food, a single packet of oatmeal contains 16% of recommended daily values or 4 grams of dietary fiber.

  • Dietary fiber: 4 g
  • Sugar: 0.4 g
There is no significant amounts of starch in oatmeal.

Calories from Fat

About 15% the calories in oatmeal are from fat. Oatmeal has a moderate amount of total fat, with 2.6 grams or 4% of recommended daily values per packet. It also is cholestrol free. Most of the fat in oatmeal are healthier unsaturated fats:

  • Total fat: 2.6 g
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 0.8 g
  • Polyunsaturated fat: 0.9 g
There is no significant amounts of cholestrol in oatmeal.

Calories Similar to Oatmeal

Some other cereals with similar calories to oatmeal by weight:

Protein in Oatmeal

An excellent source of protein, a single packet of oatmeal contains 13% of recommended daily values or 6.6 grams of protein. However, the protein in oatmeal is not complete, meaning it does not contain all 9 essential amino acids. Specifically, oatmeal is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 6.56 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in oatmeal.

Protein Similar to Oatmeal

Some other cereals with similar amounts of protein to oatmeal by weight:

Vitamins and Minerals in Oatmeal

An good source of nutrients, oatmeal contains abundant amounts of calcium and potassium. In fact, a single packet of oatmeal contains 6% of recommended daily values or 143.5 mg of potassium. Also an excellent source of calcium, a single packet of oatmeal contains 2% of recommended daily values or 21.3 mg of calcium.

Vitamins in oatmeal (1 packet):
  • Thiamin: 0.3 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 13.1 ug
Minerals in oatmeal (1 packet):
  • Calcium: 21.3 mg
  • Potassium: 143.5 mg
  • Iron: 1.7 mg
  • Magnesium: 60.7 mg
  • Zinc: 1.3 mg
  • Phosphorus: 194.3 mg
There is no significant amounts of selenium, copper, manganese, choline, vitamin a, pantothenic acid, vitamin c, vitamin b12 or vitamin k in oatmeal.

Oatmeal Nutrition Chart

Oatmeal:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Oatmeal in Cooking

Oatmeal is not too common in recipes, although it does star in quite a few. Most recipes call for one or two cups of oatmeal.

Friends and Relatives of Oatmeal

Foods commonly cooked with oatmeal:


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