Oatmeal, cooked with water: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Calories | 71 cal | 166 cal | 8% |
| Total Fat | 1.5 g | 3.6 g | 5% |
| Saturated Fat | 0.3 g | 0.7 g | 4% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 4 mg | 9 mg | 0% |
| Total Carbohydrate | 12.0 g | 28.1 g | 10% |
| Dietary Fiber | 1.7 g | 4.0 g | 14% |
| Total Sugars | 0.3 g | 0.6 g | |
| Protein | 2.5 g | 5.9 g | 12% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 9 mg | 21 mg | 2% |
| Iron | 0.9 mg | 2.1 mg | 12% |
| Potassium | 70 mg | 164 mg | 3% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Calories | 71 cal | 166 cal | 8% |
| Energy (kJ) | 297 kJ | 695 kJ | |
| Water | 83.6 % | 195.6 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Total Fat | 1.5 g | 3.6 g | 5% |
| Total Carbohydrate | 12.0 g | 28.1 g | 10% |
| Dietary Fiber | 1.7 g | 4.0 g | 14% |
| Total Sugars | 0.3 g | 0.6 g | |
| Protein | 2.5 g | 5.9 g | 12% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.3 g | 0.7 g | 4% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 0.4 g | 1.0 g | |
| Polyunsaturated Fat | 0.6 g | 1.3 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.01 g | 0.01 g | |
| Palmitic acid (16:0) | 0.28 g | 0.66 g | |
| Stearic acid (18:0) | 0.02 g | 0.05 g | |
| Palmitoleic acid (16:1) | 0.00 g | 0.01 g | |
| Oleic acid (18:1) | 0.42 g | 0.99 g | |
| Gadoleic acid (20:1) | 0.01 g | 0.02 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.54 g | 1.27 g | |
| Linolenic acid (18:3) | 0.02 g | 0.04 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Sodium | 4 mg | 9 mg | 0% |
| Calcium | 9 mg | 21 mg | 2% |
| Iron | 0.9 mg | 2.1 mg | 12% |
| Potassium | 70 mg | 164 mg | 3% |
| Magnesium | 27 mg | 63 mg | 15% |
| Phosphorus | 77 mg | 180 mg | 14% |
| Zinc | 1.0 mg | 2.3 mg | 21% |
| Copper | 0.07 mg | 0.17 mg | 19% |
| Manganese | 0.58 mg | 1.36 mg | 59% |
| Selenium | 5.4 µg | 12.6 µg | 23% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.19 mg | 1% |
| Vitamin K (phylloquinone) | 0.3 µg | 0.7 µg | 1% |
| Thiamin (vitamin B1) | 0.08 mg | 0.18 mg | 15% |
| Riboflavin (vitamin B2) | 0.02 mg | 0.04 mg | 3% |
| Niacin (vitamin B3) | 0.2 mg | 0.5 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 0.73 mg | 15% |
| Vitamin B6 | 0.01 mg | 0.01 mg | 1% |
| Folate (DFE) | 6 µg | 14 µg | 4% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 7 mg | 17 mg | 3% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (234 g) | % DV* |
|---|---|---|---|
| Ash | 0.34 g | 0.80 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Rolled oats, dry and 100 g of Oatmeal, cooked with water don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Rolled oats, dry: 379 cal. Oatmeal, cooked with water: 71 cal. Values per 100 g.
It absorbs water as it cooks, so cooked food weighs more and has fewer calories per 100 g. 100 g raw makes about 530 g cooked. Per 100 g: 379 kcal raw and 71 kcal boiled or steamed.
Questions about Oatmeal, cooked with water
How many calories are in Oatmeal, cooked with water?
Oatmeal, cooked with water has 71 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (234 g), that is 166 calories.
What is the difference between Rolled oats, dry and Oatmeal, cooked with water?
Rolled oats, dry has 379 cal per 100 g and Oatmeal, cooked with water has 71 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Oatmeal, cooked with water come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 173905: “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt”.
Data version: usdasr2018-b6d8398e.