Calories in Oatmeal (cooked)
166kcal
Per 1 cup cooked (234g)
Protein
5.8g
Carbs
28.1g
Fat
3.5g
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Cooked rolled oats — slow-digesting whole grain.
Beta-glucan fiber lowers cholesterol. Steel-cut, rolled, instant — all roughly the same macros, different textures.
Best for
- training days and glycogen refill — 12g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked oatmeal (cooked) if that is the state in the DB serving. 1 cup cooked (~234g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Common serving sizes
Serving
Calories
Protein
Carbs
Fat
1 cup cooked (234g)
166
5.8g
28.1g
3.5g
1/2 cup dry (40g)
28
1g
4.8g
0.6g
Per 100g: 71 kcal · 2.5g P · 12g C · 1.5g F · 1.7g fiber