Calories and Nutrients in Oatmeal


Oat Plant

Oatmeal, also known as white oats, is ground oat groats (i.e., grains, as in oat-meal, cf. cornmeal, peasemeal, etc.), or a porridge made from oats. Oatmeal is high in fiber and, when made properly, makes a delicious breakfast. It begins as the hulled grains from oat plants, and can be processed and cooked in a variety of ways.

Benefits of Oatmeal

Oatmeal is a nutrient-packed breakfast, filled with healthy fiber and complex carbohydrates that can reduce your risk of diabetes, heart disease, obesity, high blood pressure and some cancers.

  1. Numerous studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease.
  2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.
  3. The soluble fiber in these foods helps to control blood glucose levels. Research suggests that eating oatmeal may reduce the risk for type 2 diabetes.
  4. A diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
  5. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
  6. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

Calories in Oatmeal


Serving Size 1 cup (234 g), Cooked With Water, Without Salt

Calories                                            –  166

Calories from Fat                           –  32

Total Fat                                           –  3.6g                              5%

Saturated Fat                                    –  0.7g                            4%

Polyunsaturated Fat                       –  1.3g

Monounsaturated Fat                    –  1g

Cholesterol                                         0 mg                             0%

Sodium                                              –  9mg                            0%

Potassium                                         –  163.8mg                    5%

Carbohydrates                                  –  28.1g                         9%

Dietary Fiber                                    –  4g                             16%

Sugars                                                – 0.6g

Protein                                               -5.9

Calcium                                                                                   2%

Iron                                                                                         12%


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