How many calories are in oatmeal?

100 g of oatmeal has 94 kcal. 1 oz, cooked (28.4 g): about 27 kcal. 1 packet, dry, yields (148 g): about 139 kcal. 1 Keurig cup (170 g): about 160 kcal.

How much protein is in oatmeal?

Oatmeal contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 0.9 g in 1 oz, cooked (28.4 g). About 13% of its calories come from protein. Compared with other oatmeal, that is above the median (median 2.4 g).

How many carbs are in oatmeal?

Oatmeal has 15.6 g of total carbohydrates per 100 g, including 2 g of fiber and 1.9 g of sugars.

How much fat is in oatmeal?

Oatmeal contains 2.6 g of fat per 100 g, of which 0.38 g is saturated (2% of the Daily Value).

What vitamins and minerals does oatmeal contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (27% DV), Vitamin A (19% DV), calcium (15% DV), Vitamin B12 (12% DV) and Vitamin E (12% DV). The full list is in the vitamins and minerals table above.

How much sodium is in oatmeal?

100 g contains 83 mg of sodium, 4% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Oatmeal, instant, plain, made with non-dairy milk, no added fat

Generic food Meals and Dishes

Oatmeal, instant, plain, made with non-dairy milk, no added fat contains 94 kcal per 100 g. A typical serving of 1 oz, cooked (28.4 g) provides about 27 kcal.

Roughly 63% of its calories come from carbohydrates, with 24% from fat and 13% from protein (estimated with general energy factors).

That is close to the median for oatmeal on FoodFactly (100 kcal per 100 g).

100 g provides 27% of the Daily Value for iron, 19% of the Daily Value for Vitamin A and 15% of the Daily Value for calcium.

The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

94kcal per 100 g

3.2 gprotein

15.6 gcarbohydrates

2.6 gfat

27kcal in 1 oz, cooked (28.4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	94 kcal
Total fat C	2.6 g	3%
Saturated fat C	0.38 g	2%
Cholesterol C	0 mg	0%
Sodium C	83 mg	4%
Total carbohydrates C	15.6 g	6%
Dietary fiber C	2 g	7%
Total sugars C	1.9 g
Protein C	3.2 g	6%
Vitamin A C	175 µg	19%
Vitamin C C	0 mg	0%
Vitamin D C	0.8 µg	4%
Vitamin E C	1.8 mg	12%
Vitamin K C	1.1 µg	0.9%
Thiamin (B1) C	0.089 mg	7%
Riboflavin (B2) C	0.04 mg	3%
Niacin (B3) C	0.27 mg	2%
Vitamin B6 C	0.024 mg	1%
Folate (B9) C	9 µg	2%
Vitamin B12 C	0.29 µg	12%
Choline C	10.5 mg	2%
Calcium C	190 mg	15%
Iron C	4.9 mg	27%
Magnesium C	32 mg	8%
Phosphorus C	109 mg	9%
Potassium C	112 mg	2%
Zinc C	0.64 mg	6%
Copper C	0.1 mg	11%
Selenium C	4.9 µg	9%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 13%
Carbohydrates 63%
Fat 24%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein3.2 gabove the median for oatmeal (median 2.4 g)
Fiber2 gin the top quarter of oatmeal (median 1.8 g)
Sugars1.9 gbelow the median for oatmeal (median 2.2 g)
Fat2.6 gbelow the median for oatmeal (median 2.6 g)
Saturated fat0.38 gbelow the median for oatmeal (median 0.98 g)
Sodium83 mgbelow the median for oatmeal (median 93 mg)
Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
Water77.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	1.1 g
Polyunsaturated fat C	0.89 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0 g
Linoleic acid (omega-6, 18:2) C	0.83 g
SFA 4:0 C	0.002 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0 g
SFA 12:0 C	0 g
SFA 14:0 C	0.004 g
SFA 16:0 C	0.32 g
SFA 18:0 C	0.048 g
MUFA 18:1 C	1.1 g
PUFA 18:3 C	0.065 g
PUFA 20:4 C	0 g
MUFA 16:1 C	0.006 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.017 g
MUFA 22:1 C	0.001 g
PUFA 22:5 n-3 (DPA) C	0 g

Carotenoids (6)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	3 µg
Retinol C	175 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (8)

Water C	77.7 g
Alcohol C	0 g
Caffeine C	0 mg
Theobromine C	0 mg
Folic acid C	0 µg
Folate, food C	9 µg
Vitamin E, added C	1.6 mg
Vitamin B-12, added C	0.29 µg

Other forms of Oatmeal

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Oatmeal, fast food, plain	80	2.6 g	11.9 g	2.5 g
Oatmeal, fast food, flavored	110	2.4 g	20.3 g	2.3 g
Oatmeal, NFS	76	2.2 g	11.2 g	2.6 g
Oatmeal, regular or quick, made with water, no added fat	64	2.2 g	11.4 g	1.1 g
Oatmeal, regular or quick, made with water, fat added	76	2.2 g	11.2 g	2.6 g
Oatmeal, regular or quick, made with milk, no added fat	116	5.6 g	16.2 g	3.3 g
Oatmeal, regular or quick, made with milk, fat added	128	5.5 g	16 g	4.8 g
Oatmeal, regular or quick, made with non-dairy milk, no added fat	95	3.4 g	14.4 g	2.7 g
Oatmeal, regular or quick, made with non-dairy milk, fat added	107	3.3 g	14.2 g	4.2 g
Oatmeal, instant, plain, made with water, no added fat	68	2.3 g	13.2 g	1.3 g
Oatmeal, instant, plain, made with water, fat added	88	2.2 g	12.7 g	3.7 g
Oatmeal, instant, plain, made with milk, no added fat	111	5 g	17.1 g	3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Restaurant, Italian, spaghetti with pomodoro sauce (no meat)	104	3.9 g	17.8 g	1.9 g
OLIVE GARDEN, spaghetti with pomodoro sauce	102	4.3 g	17.1 g	1.9 g
CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce	104	3.4 g	18.6 g	1.8 g
Rice, brown, with vegetables and gravy, NS as to fat	105	2.2 g	18.2 g	2.6 g
Rice, brown, with vegetables and gravy, fat added	105	2.2 g	18.2 g	2.6 g
Fish curry with rice	107	4 g	15.2 g	3.4 g
Rice, brown, with vegetables, soy-based sauce, NS as to fat	105	2.3 g	19.2 g	2 g
Rice, brown, with vegetables, soy-based sauce, fat added	105	2.3 g	19.2 g	2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: FNDDS (Survey), record 2708391. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

Last updated: November 12, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.