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Oatmeal

Oatmeal

EverydayDry

Oatmeal is a whole grain cereal made from dry, minimally processed oat groats, typically sold as rolled or steel-cut oats. It is renowned for its high soluble fiber content – particularly beta-glucan, which supports heart health – and provides sustained energy through complex carbohydrates. While naturally gluten-free, cross-contamination risks require verification for sensitive individuals, and its neutral flavor profile allows versatile use in both sweet and savory preparations when cooked with liquid.

Macro Impact

A 1/2 cup serving contains 153 calories, 5g protein, 27g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 153 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1/2 cup (40 g)
Amount per serving
Calories153
% Daily Value*
Total Fat2g
3%
Saturated Fat0.5g
3%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.9g
Cholesterol0mg
0%
Sodium0.8mg
0%
Total Carbohydrate27g
10%
Dietary Fiber4g
14%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
9%
Potassium148mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
23 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
6%
Omega 9
0 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
15%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
16%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
8 / 30 mcg
27%
Cobalamin, B12
0 / 2 mcg
0%
Folate
16 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
12%
Magnesium
50 / 370 mg
13%
Manganese
2 / 2 mg
98%
Phosphorous
168 / 700 mg
24%
Potassium
148 / 3k mg
5%
Selenium
10 / 55 mcg
18%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
1 / 30 mcg
3%
Molybdenum
64 / 45 mcg
142%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Oats, whole grain, rolled, old fashioned. USDA Foundational Foods. FDC ID 2346396.
  2. 2.Oats, rolled, average values. Frida. Public Food Key 59.
  3. 3.Oats, rolled, enriched. Frida. Public Food Key 444.
  4. 4.Oats, rolled, not enriched. Frida. Public Food Key 480.
  5. 5.Oats, rolled, uncooked. Australian Nutrient Database. Public Food Key F006143.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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