As more and more people are getting health conscious, they are shifting to diets having less calories and more nutritional value. Oatmeal belonging to this category, is the most preferred breakfast every morning by majority of the people. A steaming bowl of oatmeal is a great way to start your day, as it not only fills you up but is also a good source of slow burning energy which keeps your energy levels high throughout the day. Oatmeal is basically a porridge made of rolled, ground or steel-cut oats. It is also used as an important ingredient for cookies, bakery, puddings and special oatcakes. Being high in nutrition, oatmeal calories primarily depend on their method of preparation. However, the best thing about these grains is that whether they are processed or milled, they are able to retain their nutritional value, as only the oat hulls are removed during the processing. But before going into oatmeal nutritional benefits and uses, let's have a look at oatmeal calories and its nutritional values.
Oatmeal Calories
There are nearly 213 calories in 1 cup of cooked instant oatmeal, having a calorie breakdown of 12% fat, 78% carbs and 10% protein.
| Serving Size |
Calories |
| 100 g |
68 |
| 1 oz, dry (177 g) |
120 |
| 1 cup, dry (501 g) |
339 |
| 1 cup, cooked (234 g) |
158 |
Nutritional Value of Oatmeal
Following table shows the oatmeal nutritional value for a serving size of 1 cup of dry oatmeal.
| Nutrient |
Amount |
| Cholesterol |
0 mg |
| Carbohydrates |
67.70 g |
| Sugars |
0.99 g |
| Dietary Fiber |
10.1 g |
| β-glucan (soluble fiber) |
4 g |
| Total Fat |
6.52 g |
| Protein |
13.15 g |
| Vitamin B1 |
0.460 mg |
| Vitamin B2 |
0.155 mg |
| Vitamin B3 |
1.125 mg |
| Vitamin B5 |
1.120 mg |
| Vitamin B6 |
0.100 mg |
| Vitamin B9 |
32 μg |
| Vitamin E |
0.42 mg |
| Vitamin K |
2.0 μg |
| Calcium |
52 mg |
| Iron |
4.25 mg |
| Magnesium |
138 mg |
| Manganese |
3.630 mg |
| Phosphorous |
410 mg |
| Potassium |
362 mg |
| Sodium |
6 mg |
| Zinc |
3.64 mg |
- Oatmeal comprises both soluble and insoluble dietary fiber. β-glucan is a type of soluble dietary fiber found in oats, which helps in lowering LDL cholesterol (bad cholesterol) without affecting HDL cholesterol (good cholesterol), and in weight loss.
- Insoluble dietary fiber attacks certain bile acids in the liver and reduces their toxicity. It also maintains our abdominal functions by keeping our bowel clean. It makes the stool heavier so that it can comfortably pass through the gut.
- Having oatmeal on a daily basis provides our body with essential nutrients like iron, calcium, magnesium, thiamine, and phosphorus, which help in the normal growth and function of our bones, muscles, and teeth.
- It is also a rich source of vitamin B complex which is vital for the normal functioning of our nervous system and starch metabolism.
- It comprises large amounts of zinc, which is essential for metabolism, normal reproduction, development of new tissues, glucose tolerance of the human body, and stabilization of nucleic acid.
- Vitamin E prevents blood clotting and acts as an antioxidant. This vitamin eradicates harmful free radicals from body that damage the body cells and cause aging.
- Oatmeal is also rich in thiamine, which is essential for metabolism of branched-chain amino acid, and this helps in carbohydrate metabolism.
- Being sugar-free and low in calories and sodium, it is highly beneficial for people who suffer from high blood pressure and other cardiovascular diseases.
It is an extremely useful meal for children, adults, babies, and even pregnant women. However, to enjoy complete health benefits of oatmeal, avoid consuming pre-cooked or refined oats, as during manufacturing they usually lose some of the nutritional value. I am sure after learning about all the nutritional benefits of oatmeal, you'll never forget to incorporate it in your daily meals, without worrying about the amount of calories.
