Nutrition Facts

.ME

N/A servings per container

Serving size 1/2 cup, dry rolled oats (40g)

Amount per serving
Calories 152
% Daily Value*
Sodium 1mg 0%
Protein 5.3g 11%
Total Fat 2.8g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 0.5g
Dietary Fiber 4g 14%
Saturated Fat 0.5g 3%
Total Carbohydrate 27g 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Oatmeal Calories

Oatmeal is a highly popular breakfast food made from oats, a whole-grain cereal. Understanding oatmeal calories is important for anyone managing their diet. A standard serving of 1/2 cup of dry rolled oats, which is about 40 grams, contains approximately 152 calories. This makes it a great low-calorie, nutrient-dense foundation for a fulfilling meal. When cooked with water, the volume increases, but the calorie count from the oats remains the same, making it a filling option.

Nutritional Value

Beyond its moderate calorie count, oatmeal offers a wealth of nutrients. The 40-gram serving provides 27 grams of carbohydrates, which are primarily complex carbs that supply steady energy. It is an excellent source of dietary fiber, containing 4 grams per serving. A significant portion of this is beta-glucan, a soluble fiber known for its health benefits. Additionally, oatmeal provides about 5.3 grams of plant-based protein, contributing to muscle maintenance and satiety.

Calorie Management

While plain oatmeal is a healthy choice, the final calorie count of your meal depends on what you add. Toppings like brown sugar, maple syrup, cream, and even large amounts of nuts can significantly increase the calories. For those aiming to maintain a calorie deficit for weight loss, it's wise to use a calorie counter to track additions. Using a calorie deficit calculator can help determine how many calories you should eat a day. Pairing oatmeal with low-calorie options like fresh berries or a sprinkle of cinnamon adds flavor without compromising your nutritional goals.