Oatmeal Nutrition Facts: Calories, Macros & Health Benefits
Summary: One bowl (300g) of oatmeal contains 321 calories, 9.9g protein, 42.6g carbs, and 12.6g fat. Oatmeal is a good source of saturated fat, sodium, calcium.
Nutrition Facts — one bowl (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 321 kcal | 16% |
| Protein | 9.9g | 20% |
| Carbohydrates | 42.6g | 15% |
| Total Fat | 12.6g | 16% |
| Fiber | 5.4g | 19% |
| Sugar | 6.6g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 9.0mg | 3% |
| Sodium | 381.0mg | 17% |
| Potassium | 327.0mg | 7% |
| Calcium | 480.0mg | 37% |
| Iron | 2.9mg | 16% |
| Magnesium | 99.0mg | 24% |
| Zinc | 2.4mg | 22% |
| Vitamin A | 153.0mcg | 17% |
| Vitamin B6 | 0.15mg | 9% |
| Vitamin B12 | 1.1mcg | 44% |
| Folate | 24.0mcg | 6% |
| Vitamin K | 6.3mcg | 5% |
| Phosphorus | 297.0mg | 24% |
Is Oatmeal Good for You?
Oatmeal provides 321 calories per bowl (300g) with 9.9g of protein, 42.6g of carbohydrates, and 12.6g of fat. It is a source of saturated fat (15% dv), sodium (17% dv), calcium (37% dv).
Key Health Benefits of Oatmeal
- Good source of saturated fat (15% dv)
- Good source of sodium (17% dv)
- Good source of calcium (37% dv)
- Good source of iron (16% dv)
- Good source of magnesium (24% dv)
- Contains 5.4g of dietary fiber per serving
- Provides 9.9g of protein per serving
Frequently Asked Questions
How many calories is in oatmeal?
One bowl (300g) of oatmeal contains 321 calories.
How much protein is in oatmeal?
One bowl (300g) of oatmeal provides 9.9g of protein.
Is oatmeal vegetarian?
Yes, oatmeal is suitable for vegetarian diets.
Is oatmeal vegan?
Yes, oatmeal is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track oatmeal and thousands of other foods with the Gram app.