Grains & Legumes
Oatmeal, plain cooked Nutrition Facts
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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