Grains & Legumes
Oatmeal, plain cooked Nutrition Facts
How many calories are in Oatmeal, plain cooked?
Oatmeal, plain cooked has 71 calories per 100g.
Plain cooked oatmeal is made from oats boiled in water or milk. It's a nutritious, low-calorie breakfast option that's naturally high in fiber and provides sustained energy.
Nutrition Facts
Per 100g serving
Calories71
% Daily Value*
Total Fat
1.4g2%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.5g
Monounsaturated Fat
0.4g
Cholesterol
-0%
Sodium
49mg2%
Total Carbohydrate
12.0g4%
Dietary Fiber
1.7g6%
Total Sugars
0.3g
Protein
2.5g5%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
0.3mcg0%
Vitamin B6
0.0mg1%
Vitamin B12
-0%
Folate
6mcg2%
Calcium
9mg1%
Iron
0.9mg5%
Potassium
61mg1%
Magnesium
18mg4%
Zinc
0.6mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High in soluble fiber (beta-glucan) that lowers LDL cholesterol
- ✓Low glycemic index helps stabilize blood sugar levels
- ✓Promotes satiety and supports healthy weight management
Best For
Breakfast bowls with toppingsBase for overnight oatsPost-workout recovery meal
Storage
Cooked oatmeal can be refrigerated in an airtight container for up to 5 days. Reheat with a splash of water or milk to restore creaminess.
Serving Sizes
100g71 cal
1 cup cooked166 cal
1 packet instant126 cal
Frequently Asked Questions
What's the difference between rolled oats and steel-cut oats?
Rolled oats are steamed and flattened for quick cooking (5-10 min), while steel-cut oats are chopped groats requiring 20-30 min. Steel-cut have a chewier texture and slightly lower glycemic index.
How much dry oats make 1 cup cooked?
Approximately ½ cup (40g) of dry oats yields 1 cup of cooked oatmeal when prepared with 1 cup of water.
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