Cooked oatmeal

Breakfast

Item Rating: 77/100

1 serving (234 grams) contains 154 calories, 5.5 grams of protein, 3.2 grams of fat, and 27.3 grams of carbohydrates.

Nutrition Information

1 cup (234g)

Calories		154.0
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.0 mg	0%
Total Carbohydrates		27.3 g	9%
	Dietary Fiber	4 g	14%
	Sugars	0.6 g
protein		5.5 g	11%
Vitamin D		0 mcg	0%
Calcium		187.0 mg	14%
Iron		1.7 mg	9%
Potassium		143 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 28 cal (18.0%)

Protein: 22 cal (13.8%)

Carbs: 109 cal (68.2%)

About Cooked oatmeal

Cooked oatmeal, made from oats boiled in water or milk, is a staple breakfast food with origins in Scottish cuisine. Oats are a whole grain cereal containing a rich nutritional profile, including carbohydrates, soluble fiber, and a moderate amount of protein. They also provide essential vitamins and minerals such as manganese, magnesium, phosphorus, and B-vitamins. Oatmeal is versatile and can be sweetened with fruit or spices, making it a popular option for its simplicity and health benefits.

Health Benefits

• Supports heart health due to β-glucan, a soluble fiber that helps reduce LDL (bad) cholesterol levels.
• Improves digestion by providing insoluble and soluble fibers that aid bowel regularity and prevent constipation.
• Helps maintain energy levels with complex carbohydrates that provide sustained energy throughout the day.

Dietary Considerations

Allergens: Contains oats

Suitable for: Vegetarian, vegan, gluten-free (if certified oats are used), low-fat diets

Not suitable for: Gluten-free (if non-certified oats are used), grain-free diets

Selection and Storage

Store cooked oatmeal in an airtight container in the refrigerator for up to 5 days. Reheat with added water or milk for desired consistency.

Common Questions About Cooked oatmeal Nutrition

Is cooked oatmeal high in protein?

Cooked oatmeal contains about 5-6 grams of protein per one-cup serving (cooked from 1/2 cup dry oats). While it is not considered a high-protein food, you can boost the protein content by adding toppings like nuts, seeds, or a dollop of Greek yogurt.

Can I eat cooked oatmeal on a keto diet?

Cooked oatmeal is not suitable for a standard keto diet due to its relatively high carbohydrate content, with around 27 grams of carbs per one-cup serving. However, low-carb alternatives like chia seed pudding or cauliflower 'oatmeal' may fit better within keto guidelines.

What are the health benefits of cooked oatmeal?

Cooked oatmeal is rich in dietary fiber, especially soluble fiber called beta-glucan, which supports heart health by reducing LDL cholesterol levels. It also provides essential nutrients, including manganese, phosphorus, magnesium, and B vitamins, making it a nutrient-dense breakfast option.

What is the recommended serving size for cooked oatmeal?

The standard serving size for cooked oatmeal is one cup, which is prepared from 1/2 cup of dry oats. This portion provides approximately 150-180 calories, depending on the type of oats used, and is a good base to add healthy toppings like fruits and nuts.

How does cooked oatmeal compare to overnight oats?

Cooked oatmeal and overnight oats use the same base ingredient but differ in preparation. Cooked oatmeal has a warm, soft texture, while overnight oats are prepared cold by soaking oats in milk or water overnight. Nutritionally, both are similar, but overnight oats may retain slightly more nutrients since they are not exposed to heat.

Data Sources & Scientific References