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Calories in Oatmeal

Complete nutrition facts and health benefits

Serving Size

Select a serving size to see updated nutrition values (cooked)

150

Calories

5

Protein (g)

27

Carbs (g)

3

Fat (g)

Macro Breakdown

Protein: 5g (13%)
Carbs: 27g (72%)
Fat: 3g (15%)

Detailed Nutrition Facts

Fiber4g
Sugar1g
Manganese0.76mg
Phosphorus146mg
Iron2.0mg

Health Benefits of Oatmeal

  • •Cholesterol Support: Contains beta-glucans, a soluble fiber that helps reduce LDL (bad) cholesterol and support heart health.
  • •Sustained Energy: The combination of fiber and complex carbs provides steady energy and stable blood sugar levels throughout the morning.
  • •Digestive Health: With 4g of fiber per serving, oatmeal promotes healthy digestion and gut bacteria growth.
  • •Mineral Rich: Excellent source of manganese, phosphorus, and iron, supporting bone health and oxygen transport.

How Oatmeal Fits Your Goals

Weight Loss

Oatmeal is an excellent weight loss food. The high fiber content keeps you full, preventing overeating. Pair with protein (eggs, yogurt) for sustained satiety.

Muscle Building

Perfect pre-workout meal. The carbs fuel workouts while protein is easily added (berries with yogurt, or add protein powder). Replenishes glycogen post-exercise.

General Health

A breakfast staple for good reason. Oatmeal supports heart health, stable energy, and digestive wellness, making it ideal for daily nutrition.

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Related Foods

→ Banana (89 cal) → Egg (155 cal) → Rice (206 cal) → Greek Yogurt (100 cal) → Almonds (579 cal)