Oatmeal (cooked with water)

What rolled oats become when they meet water — and why the dry numbers look scary.

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	71 kcal	2.5 g	12.0 g	1.7 g	1.5 g
Per 100 kcal	—	3.6 g	16.9 g	2.4 g	2.1 g
One cup · 234 g	166 kcal	5.9 g	28.1 g	4.0 g	3.6 g

Where the calories come from

Also in 100 g

Total sugars	0.3 g
Saturated fat	0.3 g
Sodium	4 mg · 0% DV
Potassium	70 mg · 1% DV
Calcium	9 mg · 1% DV
Iron	1 mg · 5% DV
Magnesium	27 mg · 6% DV
Vitamin C	0.0 mg · 0% DV
Vitamin A (RAE)	0 mcg · 0% DV
Vitamin E (alpha-tocopherol)	0.1 mg · 1% DV
Folate (DFE)	6 mcg · 2% DV
Choline	7.4 mg · 1% DV
Vitamin B6	0.01 mg · 1% DV
Phosphorus	77 mg · 6% DV
Copper	0.07 mg · 8% DV
Potassium : sodium	17.5 : 1 · favorable

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 173905 Fiber sits inside the carbs figure.

1181 gfor 30 g protein

839 kcalthose grams cost

1.7 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within grains

Fiber, in context

Compare oatmeal with anything

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Oatmeal (cooked with water) vs Rolled oats (dry)Rice congee (cooked) vs Oatmeal (cooked with water)Infant oatmeal (prepared) vs Oatmeal (cooked with water)