Calories in Oatmeal, regular or quick, made with milk, no added fat
Generic food Meals and Dishes
Oatmeal, regular or quick, made with milk, no added fat contains 116 kcal per 100 g. A typical serving of 1 oz, dry, yields (170 g) provides about 197 kcal.
Roughly 56% of its calories come from carbohydrates, with 25% from fat and 19% from protein (estimated with general energy factors).
That is more energy than the typical item in oatmeal on FoodFactly, where the median is 100 kcal per 100 g across 21 foods.
100 g provides 22% of the Daily Value for Vitamin B12, 14% of the Daily Value for phosphorus and 12% of the Daily Value for Riboflavin (B2).
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 | 116 kcal | |
| Total fat C | 3.3 g | 4% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 9 mg | 3% |
| Sodium C | 105 mg | 5% |
| Total carbohydrates C | 16.2 g | 6% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 5.1 g | |
| Protein C | 5.6 g | 11% |
| Vitamin A C | 58 µg | 6% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 1.1 µg | 6% |
| Vitamin E C | 0.1 mg | 0.7% |
| Vitamin K C | 0.5 µg | 0.4% |
| Thiamin (B1) C | 0.12 mg | 10% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 0.28 mg | 2% |
| Vitamin B6 C | 0.073 mg | 4% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 0.53 µg | 22% |
| Choline C | 23.9 mg | 4% |
| Calcium C | 135 mg | 10% |
| Iron C | 0.68 mg | 4% |
| Magnesium C | 35 mg | 8% |
| Phosphorus C | 169 mg | 14% |
| Potassium C | 215 mg | 5% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.063 mg | 7% |
| Selenium C | 6.8 µg | 12% |
% 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 19%
- Carbohydrates 56%
- Fat 25%
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
- Protein5.6 gin the top quarter of oatmeal (median 2.4 g)
- Fiber1.7 gin the lowest quarter of oatmeal (median 1.8 g)
- Sugars5.1 gin the top quarter of oatmeal (median 2.2 g)
- Fat3.3 gabove the median for oatmeal (median 2.6 g)
- Saturated fat1.4 gin the top quarter of oatmeal (median 0.98 g)
- Sodium105 mgabove the median for oatmeal (median 93 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water73.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.79 g |
|---|---|
| Polyunsaturated fat C | 0.46 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 | 0.44 g |
| SFA 4:0 C | 0.046 g |
| SFA 6:0 C | 0.036 g |
| SFA 8:0 C | 0.023 g |
| SFA 10:0 C | 0.056 g |
| SFA 12:0 C | 0.069 g |
| SFA 14:0 C | 0.21 g |
| SFA 16:0 C | 0.74 g |
| SFA 18:0 C | 0.22 g |
| MUFA 18:1 C | 0.8 g |
| PUFA 18:3 C | 0.025 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.034 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 4 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 27 µg |
| Retinol C | 58 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 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, 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 |
| Oatmeal, instant, plain, made with milk, fat added | 129 | 4.8 g | 16.5 g | 5.4 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 |
|---|---|---|---|---|
| Beef and vegetables, Hawaiian style | 93 | 4.8 g | 14.2 g | 2.2 g |
| Ravioli, cheese-filled, with tomato sauce | 98 | 4 g | 15.2 g | 2.3 g |
| Lasagna, meatless | 130 | 6.5 g | 13.8 g | 5.3 g |
| Pasta with sauce and meat, from school lunch | 117 | 6 g | 17.5 g | 3.1 g |
| Pasta with tomato-based sauce and cheese | 119 | 3.7 g | 15 g | 4.8 g |
| Pasta with tomato-based sauce and seafood, ready-to-heat | 127 | 5.5 g | 19 g | 3 g |
| Pasta with tomato-based sauce and poultry, ready-to-heat | 132 | 5.9 g | 18.7 g | 3.5 g |
| Vegetable sandwich on wheat | 119 | 4.7 g | 20.1 g | 2.3 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 116 kcal. 1 oz, dry, yields (170 g): about 197 kcal. 1 cup, cooked (240 g): about 278 kcal. 1 cup, dry, yields (485 g): about 563 kcal.
How much protein is in oatmeal?
Oatmeal contains 5.6 g of protein per 100 g (11% of the 50 g Daily Value), or 9.5 g in 1 oz, dry, yields (170 g). About 19% of its calories come from protein. Compared with other oatmeal, that is among the highest quarter (median 2.4 g).
How many carbs are in oatmeal?
Oatmeal has 16.2 g of total carbohydrates per 100 g, including 1.7 g of fiber and 5.1 g of sugars.
How much fat is in oatmeal?
Oatmeal contains 3.3 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does oatmeal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (22% DV), phosphorus (14% DV), Riboflavin (B2) (12% DV), selenium (12% DV) and calcium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oatmeal?
100 g contains 105 mg of sodium, 5% 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 2708383. 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.