Oatmeal Nutrition Facts: Calories, Macros & Health Benefits
Summary: One bowl (210g) of oatmeal contains 271 calories, 10.1g protein, 34.6g carbs, and 11.3g fat. Oatmeal is a good source of saturated fat, calcium, iron.
Nutrition Facts — one bowl (210g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 271 kcal | 14% |
| Protein | 10.1g | 20% |
| Carbohydrates | 34.6g | 13% |
| Total Fat | 11.3g | 14% |
| Fiber | 3.8g | 13% |
| Sugar | 8.6g | -- |
| Saturated Fat | 4.8g | 24% |
| Cholesterol | 25.2mg | 8% |
| Sodium | 189.0mg | 8% |
| Potassium | 399.0mg | 8% |
| Calcium | 342.3mg | 26% |
| Iron | 9.5mg | 53% |
| Magnesium | 69.3mg | 16% |
| Zinc | 1.7mg | 15% |
| Vitamin C | 0.21mg | 0% |
| Vitamin A | 445.2mcg | 49% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.88mcg | 37% |
| Folate | 14.7mcg | 4% |
| Vitamin K | 4.0mcg | 3% |
| Phosphorus | 331.8mg | 27% |
Is Oatmeal Good for You?
Oatmeal provides 271 calories per bowl (210g) with 10.1g of protein, 34.6g of carbohydrates, and 11.3g of fat. It is a source of saturated fat (24% dv), calcium (26% dv), iron (53% dv).
Key Health Benefits of Oatmeal
- Good source of saturated fat (24% dv)
- Good source of calcium (26% dv)
- Good source of iron (53% dv)
- Good source of magnesium (16% dv)
- Good source of zinc (15% dv)
- Contains 3.8g of dietary fiber per serving
- Provides 10.1g of protein per serving
Frequently Asked Questions
How many calories is in oatmeal?
One bowl (210g) of oatmeal contains 271 calories.
How much protein is in oatmeal?
One bowl (210g) of oatmeal provides 10.1g of protein.
Is oatmeal vegetarian?
Yes, oatmeal is suitable for vegetarian diets.
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Nutrition data sourced from USDA FoodData Central. Track oatmeal and thousands of other foods with the Gram app.