🥣 grain
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.
Cooked, grilled, fried & breaded
The numbers above are for plain oatmeal (cooked). Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Plain cooked oats | ~71 | Water-cooked; matches a plain log |
| With milk | ~90–120 | Dairy adds energy density |
| With nut butter / oil | ~130–180 | Fat add-ons dominate |
| Restaurant / café bowl | ~120–200 | Sugar, cream, toppings |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
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