Cooked oatmeal: calories and nutrition facts
Cooked oatmeal has 69 kcal per 100 g. One serving, 1 Bowl (180 g), has 124 kcal.
- Calories
- 69 kcal
- Protein
- 2.5 g
- Carbohydrates
- 10.3 g
- Fat
- 1.5 g
Per 100 g
Cooked oatmeal: how many calories?
Cooked oatmeal has 69 kcal per 100 g, with 2.5 g protein, 10.3 g carbs and 1.5 g fat. A 180 g serving (1 Bowl) has 124 kcal. That is less than the average for Cereals (241 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein16%
- Carbohydrates63%
- Fat21%
Calculate a portion
- Calories
- 124 kcal
- Protein
- 4.6 g
- Carbohydrates
- 18.5 g
- Fat
- 2.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (180 g) |
|---|---|---|
| Calories | 69 kcal | 124 kcal |
| Fat | 1.5 g | 2.7 g |
| of which saturated fat | 0.3 g | 0.6 g |
| Carbohydrates | 10.3 g | 18.5 g |
| of which sugars | 0.2 g | 0.4 g |
| Fiber | 1.7 g | 3.1 g |
| Protein | 2.5 g | 4.6 g |
| Sodium | 4 mg | 7 mg |
| Water | 83.6 g | 150.5 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 9 mg | 16 mg |
| Iron | 0.9 mg | 1.6 mg |
| Potassium | 70 mg | 126 mg |
| Magnesium | 27 mg | 49 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(69 kcal) | 3% |
| Fat(1.5 g) | 2% |
| of which saturated fat(0.3 g) | 2% |
| Carbohydrates(10.3 g) | 4% |
| of which sugars(0.2 g) | 0% |
| Protein(2.5 g) | 5% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked oatmeal: frequently asked questions
Cooked oatmeal: how many calories per serving?
A 180 g serving (1 Bowl) has 124 kcal.
Cooked oatmeal: how much protein?
Cooked oatmeal contains 2.5 g of protein per 100 g, 5% of the 50 g reference intake.
Cooked oatmeal: how much fibre?
Cooked oatmeal provides 1.7 g of fibre per 100 g, 7% of the 25 g a day recommended by EFSA.
Cooked oatmeal: how much makes 100 kcal?
100 kcal is about 145 g of this food.
More foods in this category
- Bread276 kcal
- Brioche bread312 kcal
- Cooked pasta167 kcal
- Cooked white rice155 kcal
- Sourdough bread261 kcal
- Toasted white bread317 kcal
- Wheat tortilla320 kcal
- White bread287 kcal
- Whole wheat bread234 kcal
- Whole wheat sandwich bread257 kcal
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