Oatmeal nutrition facts
1 cup of cooked oatmeal (234 g) has 166 calories and 5.9 g of protein. It's an excellent source of manganese, selenium and zinc, and a good source of copper, magnesium and thiamin (B1).
Per 1 cup of cooked oatmeal (234 g)
- Calories
- 166
- Protein
- 5.9 g
- Carbs
- 28 g
- Fat
- 3.6 g
What it gives you
Share of the Daily Value in 1 cup of cooked oatmeal.
- 59% Manganese
- 23% Selenium
- 21% Zinc
- 19% Copper
- 15% Magnesium
- 15% Thiamin (B1)
- 14% Fiber
- 14% Phosphorus
How Alma members eat it
Alma members most often log 1/2 cup at a time.
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 234 g | % DV | 100 g |
|---|---|---|---|
| Calories | 166 | 71 | |
| Protein | 5.9 g | 2.5 g | |
| Carbs | 28 g | 12 g | |
| Fat | 3.6 g | 1.5 g | |
| Fiber | 4 g | 14% | 1.7 g |
| Potassium | 164 mg | 3% | 70 mg |
| Calcium | 21 mg | 2% | 9 mg |
| Iron | 2.1 mg | 12% | 0.9 mg |
| Magnesium | 63 mg | 15% | 27 mg |
| Zinc | 2.3 mg | 21% | 1 mg |
| Phosphorus | 180 mg | 14% | 77 mg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 0.2 mg | 1% | 0.1 mg |
| Vitamin K | 0.7 mcg | 1% | 0.3 mcg |
| Thiamin (B1) | 0.2 mg | 15% | 0.1 mg |
| Riboflavin (B2) | 0 mg | 3% | 0 mg |
| Niacin (B3) | 0.5 mg | 3% | 0.2 mg |
| Vitamin B6 | 0 mg | 1% | 0 mg |
| Folate | 14 mcg | 4% | 6 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 13 mcg | 23% | 5.4 mcg |
| Copper | 173 mcg | 19% | 74 mcg |
| Manganese | 1.4 mg | 59% | 0.6 mg |
| Omega-3 | 42 mg | 18 mg | |
| Saturated fat | 0.7 g | 4% | 0.3 g |
| Sodium | 9.4 mg | 0% | 4 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 0.6 g | 0.3 g |
Source: USDA FoodData Central #173905, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt. Daily Values are the FDA label values for adults.
Questions
How many calories are in oatmeal?
1 cup of cooked oatmeal (234 g) has 166 calories. 100 g has 71 calories.
How much protein is in oatmeal?
1 cup of cooked oatmeal has 5.9 g of protein, 12% of the 50 g Daily Value. 100 g has 2.5 g.
Is oatmeal healthy?
1 cup of cooked oatmeal is an excellent source of manganese, selenium and zinc, and a good source of copper, magnesium and thiamin (B1). How it fits depends on the rest of your day.
How do people usually eat oatmeal?
Alma members most often log 1/2 cup at a time.
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