Dry oatmeal

Grain

Item Rating: 80/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		300
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3 mg	16%
Potassium		280 mg	5%

* 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: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Dry oatmeal

Dry oatmeal is a whole-grain cereal made by processing oats, which originated from ancient agricultural practices in Europe and Western Asia. It has become a staple in many cuisines worldwide, especially in breakfast dishes. Nutritionally, oatmeal is rich in complex carbohydrates and dietary fiber, particularly beta-glucan, which is known for its heart-health benefits. It also contains essential minerals such as magnesium, phosphorus, and iron, along with B vitamins like thiamin and folate. Low in fat and naturally free of cholesterol, dry oatmeal serves as a nutrient-dense option for energy and overall wellness when prepared with water or milk.

Health Benefits

• Supports heart health due to high beta-glucan content, which can help lower LDL cholesterol.
• Promotes digestive health with soluble and insoluble fiber that aids regular bowel movements.
• Provides sustained energy from complex carbohydrates, making it an ideal food for blood sugar regulation.

Dietary Considerations

Allergens: Contains gluten (trace contamination in non-certified brands)

Suitable for: Vegetarian, vegan, gluten-free (if certified)

Not suitable for: Individuals with celiac disease (unless certified gluten-free)

Selection and Storage

Store dry oatmeal in a cool, dry place in an airtight container to prevent moisture and contamination. It can be kept for 6–12 months when stored properly.

Common Questions About Dry oatmeal Nutrition

Is dry oatmeal high in protein?

Dry oatmeal contains approximately 5-6 grams of protein per 1/2 cup serving (about 40 grams). While it is not considered a high-protein food, it can be complemented with protein-rich toppings like nuts or yogurt.

Can I eat dry oatmeal on a keto diet?

Dry oatmeal is not suitable for a keto diet due to its high carbohydrate content. One 1/2 cup serving contains around 27 grams of carbs, which exceeds the typical keto carbohydrate limit.

What are the health benefits of eating dry oatmeal?

Dry oatmeal is rich in dietary fiber, specifically beta-glucan, which can help reduce cholesterol levels and improve heart health. It also contains important vitamins and minerals such as manganese, phosphorus, and magnesium.

What is the recommended serving size for dry oatmeal?

A standard serving size of dry oatmeal is 1/2 cup (about 40 grams). This serving provides around 150 calories and can be prepared with water or milk, along with toppings for added nutrition.

How does dry oatmeal compare to instant oatmeal?

Dry oatmeal, such as rolled oats, typically contains less added sugar and preservatives compared to instant oatmeal. Instant varieties are often pre-flavored but may have fewer nutrients due to processing and added sugars.

Data Sources & Scientific References