Calories in oatmeal
1 cup of oatmeal (234 g) has 271 calories, with 13.1 g of protein, 37.9 g of carbs and 7.5 g of fat. That's 116 calories per 100 g.
| Nutrition | 1 cup (234 g) | 100 g |
|---|---|---|
| Calories | 271 kcal | 116 kcal |
| Protein | 13.1 g | 5.6 g |
| Carbs | 37.9 g | 16.2 g |
| Fat | 7.5 g | 3.2 g |
| Fibre | 4 g | 1.7 g |
Figures are from USDA FoodData Central. Brands and portions vary, so treat them as a good estimate.
Is oatmeal good for a gym diet?
It has some protein (4.8 g per 100 calories), but not enough to lean on. Pair it with dal, paneer or curd to fill the gap.
Most of its calories come from carbs (56%), then fat (25%) and protein (19%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2 cups (about 520 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with milk and oats, plus spices.
How to make it
Takes about 10 minutes.
- Bring milk to a gentle simmer.
- Stir in the oats and a pinch of salt.
- Cook 4–5 minutes, stirring now and then, until creamy.
- Top with fruit, nuts or a spoon of honey.
Logging oatmeal in GymSensei
Type or say “1 cup of oatmeal” and it's logged with the numbers above, no searching through lists. It also understands “porridge” and “oats”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Pasta | 1 cup (140 g) | 220 | 8.1 g |
| Quinoa | 1 cup (185 g) | 222 | 8.1 g |
| Noodles | 1 cup (160 g) | 219 | 7.2 g |
| Vegetable fried rice | 1 cup (198 g) | 345 | 7.5 g |
| Boiled potato | 1 potato (170 g) | 158 | 3.2 g |
Updated . General fitness and nutrition guidance, not medical advice.
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