Oatmeal Nutrition Facts: Calories, Macros & Health Benefits

Summary: One half cup dry oats (40g) of oatmeal contains 153 calories, 5.4g protein, 27.5g carbs, and 2.4g fat. Oatmeal is a good source of iron, magnesium, zinc.

How Many Calories Are in Oatmeal?

One half cup dry oats (40g) of oatmeal contains 153 calories. Here’s the complete nutrition breakdown:

Oatmeal Nutrition Facts & Health Benefits

Is Oatmeal Good for You?

Yes, oatmeal is an excellent whole grain choice that supports heart and digestive health. A half-cup serving delivers 5.4g of protein, 1.7mg of iron (10% DV), and significant amounts of magnesium and phosphorus—all while remaining low in fat and cholesterol-free, making it ideal for cardiovascular wellness.

Key Health Benefits of Oatmeal

• Heart-Healthy Whole Grain: Oatmeal is naturally low in total fat (2.4g per serving) and contains zero cholesterol, supporting cardiovascular health. Research consistently shows that beta-glucan fiber in oats helps lower LDL cholesterol levels.

• Strong Mineral Profile: A half-cup serving provides 12% of your daily magnesium needs and 12% of phosphorus, both critical for bone health, muscle function, and energy production.

• Iron and Zinc Support: With 1.7mg of iron (10% DV) and 1.1mg of zinc (10% DV), oatmeal is particularly valuable for vegetarians and vegans who need plant-based sources of these minerals.

• Gut-Friendly Fiber: Oatmeal’s soluble fiber content supports digestive health and feeds beneficial gut bacteria, promoting a healthy microbiome and stable blood sugar levels due to its moderate glycemic index of 55.

• Sustained Energy: At 153 calories and 27.5g of carbohydrates per serving, oatmeal provides lasting energy without the blood sugar spikes associated with refined grains.

Oatmeal vs Quinoa

Oatmeal and quinoa are both nutritious whole grains, but they have distinct nutritional profiles. Quinoa is a complete protein containing all nine essential amino acids, while oatmeal offers superior fiber content and more minerals like magnesium and phosphorus. Oatmeal is also more affordable and has a longer history of heart-health research backing.

Frequently Asked Questions

How many calories are in oatmeal?

A half-cup serving of dry oats contains 153 calories. One cup of cooked oatmeal (made with water) typically contains around 150 calories, though adding milk, nuts, or sweeteners will increase the total.

Is oatmeal good for weight loss?

Yes, oatmeal can support weight loss when prepared without added sugars or excessive calories. Its high fiber content promotes satiety and stable blood sugar, helping you feel fuller longer and reducing overall calorie intake.

Is oatmeal gluten-free?

Pure oats are naturally gluten-free, making oatmeal safe for people with celiac disease. However, some oatmeal products may be contaminated with wheat or barley during processing, so look for certified gluten-free labels if you have celiac disease or gluten sensitivity.

What’s the glycemic index of oatmeal?

Oatmeal has a moderate glycemic index of 55, meaning it causes a gradual rise in blood sugar rather than a sharp spike. This makes it suitable for people managing blood sugar levels and provides more sustained energy compared to refined grains.

Can I eat oatmeal every day?

Yes, eating oatmeal daily is safe and beneficial for most people. Regular consumption may support heart health, digestive wellness, and stable energy levels, though variety with other whole grains ensures you receive a broader spectrum of nutrients.

How to Track Oatmeal Nutrition with Gram

The Gram app makes it easy to monitor your oatmeal intake and overall nutrition by using AI food recognition to identify your breakfast bowl instantly. Whether you’re tracking protein, fiber, or minerals, Gram provides detailed nutrient breakdowns so you can see exactly how oatmeal fits into your daily dietary goals and adjust portions accordingly.

Nutrition data sourced from USDA FoodData Central. Track oatmeal and thousands of other foods with the Gram app.