Calories in oatmeal
A packet of instant oatmeal, made with water (148 g) has 101 calories, with 3.3 g of protein, 20 g of carbohydrate and 1.9 g of fat. 100 g has 68 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 packet, made with water (148 g) | 101 | 3.3 g | 20 g | 1.9 g |
| 1 cup, cooked (240 g) | 163 | 5.4 g | 32 g | 3.1 g |
| 100 g (100 g) | 68 | 2.3 g | 13 g | 1.3 g |
Nutrition facts
1 packet, made with water (148 g)
Calories 101
% Daily Value
- Fat 1.9 g
- 2%
- Saturated fat 0.4 g
- 2%
- Cholesterol 0 mg
- 0%
- Sodium 67 mg
- 3%
- Carbohydrate 20 g
- 7%
- Fiber 2.8 g
- 10%
- Sugars 0.4 g
- Protein 3.3 g
- 7%
- Calcium 102 mg
- 8%
- Iron 6.9 mg
- 38%
- Potassium 102 mg
- 2%
- Vitamin A 216 mcg
- 24%
- Magnesium 37 mg
- 9%
How does oatmeal compare?
How do I log oatmeal in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “instant oatmeal”, “oatmeal packet” or “instant oats”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Oatmeal, instant, plain, made with water, no added fat”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
