Calories in Oatmeal, multigrain
Generic food Meals and Dishes
Oatmeal, multigrain contains 56 kcal per 100 g. A typical serving of 1 packet, dry, yields (170 g) provides about 95 kcal.
Roughly 79% of its calories come from carbohydrates, with 14% from protein and 7% from fat (estimated with general energy factors).
That is less energy than the typical item in oatmeal on FoodFactly, where the median is 100 kcal per 100 g across 21 foods.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 56 kcal | |
| Total fat C | 0.46 g | 0.6% |
| Saturated fat C | 0.076 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 70 mg | 3% |
| Total carbohydrates C | 12.2 g | 4% |
| Dietary fiber C | 2 g | 7% |
| Total sugars C | 0.41 g | |
| Protein C | 2.1 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 0.6 µg | 0.5% |
| Thiamin (B1) C | 0.046 mg | 4% |
| Riboflavin (B2) C | 0.027 mg | 2% |
| Niacin (B3) C | 0.6 mg | 4% |
| Vitamin B6 C | 0.042 mg | 2% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 5 mg | 0.9% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.46 mg | 3% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 55 mg | 4% |
| Potassium C | 51 mg | 1% |
| Zinc C | 0.55 mg | 5% |
| Copper C | 0.068 mg | 8% |
| Selenium C | 5.3 µg | 10% |
% 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 14%
- Carbohydrates 79%
- Fat 7%
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
- Protein2.1 gin the lowest quarter of oatmeal (median 2.4 g)
- Fiber2 gin the top quarter of oatmeal (median 1.8 g)
- Sugars0.41 gin the lowest quarter of oatmeal (median 2.2 g)
- Fat0.46 gin the lowest quarter of oatmeal (median 2.6 g)
- Saturated fat0.076 gin the lowest quarter of oatmeal (median 0.98 g)
- Sodium70 mgin the lowest quarter of oatmeal (median 93 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water84.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.1 g |
|---|---|
| Polyunsaturated fat C | 0.19 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 | 0.17 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.067 g |
| SFA 18:0 C | 0.004 g |
| MUFA 18:1 C | 0.098 g |
| PUFA 18:3 C | 0.015 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.001 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 27 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 84.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 3 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 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 |
|---|---|---|---|---|
| Chow fun noodles with vegetables, meatless | 74 | 1.6 g | 14.5 g | 0.97 g |
| Fast foods, potato, mashed | 89 | 1.7 g | 14.7 g | 2.8 g |
| Stuffed cabbage, with meat and rice, Syrian dish, Puerto Rican style | 84 | 3.1 g | 11.1 g | 3 g |
| Sushi roll, avocado | 93 | 1.8 g | 17.6 g | 1.5 g |
| Sushi roll, vegetable | 93 | 1.8 g | 17.6 g | 1.5 g |
| Congee, with vegetables | 38 | 1.1 g | 7.9 g | 0.12 g |
| Rice, brown, with vegetables and gravy, no added fat | 94 | 2.3 g | 18.4 g | 1.2 g |
| Flavored pasta | 87 | 2.5 g | 14.4 g | 2.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oatmeal?
100 g of oatmeal has 56 kcal. 1 packet, dry, yields (170 g): about 95 kcal. 1 oz, dry, yields (170 g): about 95 kcal. 1 cup, cooked (240 g): about 134 kcal.
How much protein is in oatmeal?
Oatmeal contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 3.6 g in 1 packet, dry, yields (170 g). About 14% of its calories come from protein. Compared with other oatmeal, that is in the lowest quarter (median 2.4 g).
How many carbs are in oatmeal?
Oatmeal has 12.2 g of total carbohydrates per 100 g, including 2 g of fiber and 0.41 g of sugars.
How much fat is in oatmeal?
Oatmeal contains 0.46 g of fat per 100 g, of which 0.076 g is saturated (0.4% of the Daily Value).
How much sodium is in oatmeal?
100 g contains 70 mg of sodium, 3% 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 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708398. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.