Calories in Oatmeal
As more and more people are getting health conscious, they are shifting to diets having less calories and more nutritional value. Oatmeal belonging to this category, is the most preferred breakfast every morning by majority of the people. A steaming bowl of oatmeal is a great way to start your day, as it not only fills you up but is also a good source of slow burning energy which keeps your energy levels high throughout the day. Oatmeal is basically a porridge made of rolled, ground or steel-cut oats. It is also used as an important ingredient for cookies, bakery, puddings and special oatcakes. Being high in nutrition, oatmeal calories primarily depend on their method of preparation. However, the best thing about these grains is that whether they are processed or milled, they are able to retain their nutritional value, as only the oat hulls are removed during the processing. But before going into oatmeal nutritional benefits and uses, let's have a look at oatmeal calories and its nutritional values.
Oatmeal Calories
There are nearly 213 calories in 1 cup of cooked instant oatmeal, having a calorie breakdown of 12% fat, 78% carbs and 10% protein.
| Serving Size | Calories |
| 100 g | 91 |
| 1 oz, dry, with fruit, yields | 114 |
| 1 oz, dry, plain, yields | 140 |
| 1 packet (spice/sugar), dry, yields | 153 |
| 1 oz, dry, with spice/sugar, yields | 101 |
| 1 oz, dry, NFS, yields | 115 |
| 1 packet (fruit) dry, yields | 146 |
| 1 cup, dry, yields | 456 |
Nutritional Value of Oatmeal
Following table shows the oatmeal nutritional value for a serving size of 1 cup of oatmeal.
| Nutrient Values of Oatmeal | |
| Cholesterol | 0 mg |
| Total Fat | 2.3g |
| Sodium | 2.3g |
| Carbohydrates | 25.3 g |
| Dietary Fiber | 4g |
| Protein | 6.1g |
| Vitamin A | 37.4 IU |
| Vitamin C | 0 IU |
| Calcium | 18.7 mg |
| Iron | 1.6 mg |
| Sugar | 15.4g |
| Potassium | 183mg |
Oatmeal Nutrition Facts
- Oatmeal comprises both soluble and insoluble dietary fiber. Betaglucan is a type of soluble dietary fiber found in oats, which helps in lowering LDL cholesterol (bad cholesterol) without affecting HDL cholesterol (good cholesterol), and in weight loss.
- Insoluble dietary fiber present in oats has anti-cancer properties which attack certain bile acids in the liver and reduces their toxicity. It also maintains our abdominal function normal by keeping our bowel clean. It makes the stool heavier so that it can comfortably pass through the gut.
- Having oatmeal on a daily basis provides our body with essential nutrients like iron, calcium, magnesium, thiamine and phosphorus, which help in the normal growth and function of our bones, muscles and teeth.
- It is also a rich source of vitamin B complex which is vital for normal functionality of our nervous system and starch metabolism.
- Oatmeal comprises large amounts of zinc, which is essential for metabolism, normal reproduction, development of new tissues, glucose tolerance of the human body, and stabilization of nucleic acid.
- Vitamin E present in oatmeal prevents blood clotting and acts as an antioxidant. This vitamin eradicates harmful free radicals from body that damage the body cells and cause aging.
- Oatmeal is also rich in thiamine which is essential for metabolism of branched-chain amino acid that further helps in carbohydrate metabolism.
- Being sugar-free, low in calories and sodium, it is highly beneficial for people who suffer high blood pressure and other cardiovascular diseases.
