Oatmeal bowl

Breakfast

Item Rating: 79/100

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

Nutrition Information

1 cup (238.1g)

Calories		238.1
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.2 mg	0%
Total Carbohydrates		42.9 g	15%
	Dietary Fiber	6.3 g	22%
	Sugars	1.6 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		2.4 mg	13%
Potassium		238.1 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: 43 cal (17.5%)

Protein: 31 cal (12.8%)

Carbs: 171 cal (69.6%)

About Oatmeal bowl

Oatmeal is a staple breakfast dish made from oats, which are whole grains commonly consumed worldwide. Originating from ancient agricultural practices in regions like Scotland and Ireland, oatmeal has become a versatile dish in many cuisines, often customized with fruits, nuts, seeds, and sweeteners. Nutritionally, oatmeal is rich in complex carbohydrates, dietary fiber (particularly beta-glucan), and offers a modest amount of plant-based protein. It is also a source of key minerals such as magnesium, phosphorus, and manganese, along with B vitamins essential for energy metabolism. A typical serving of oatmeal (40g dry oats) contains approximately 150 calories, 5g protein, 3g fat, 27g carbohydrates, and 4g fiber, making it a nutrient-dense and satisfying choice for meals or snacks.

Health Benefits

• Supports heart health due to its beta-glucan content, which can help lower LDL cholesterol levels.
• Promotes digestive health as a rich source of soluble fiber (4g per serving), which aids in regular bowel movements.
• Provides sustained energy through its complex carbohydrates, helping maintain stable blood sugar levels.
• Supplies essential nutrients like magnesium (15% of Daily Value per serving), crucial for muscle and nerve function.
• Contains antioxidants such as avenanthramides, which may reduce inflammation and improve vascular health.

Dietary Considerations

Allergens: Contains Gluten (if processed in facilities with cross-contamination), Oats (for individuals with oat-specific allergies)

Suitable for: Vegetarian, vegan, low-fat diet, pescatarian

Not suitable for: Gluten-free diet (unless certified gluten-free oats are used), low-carb diet

Selection and Storage

Store dry oats in an airtight container in a cool, dry place to prevent moisture absorption. Cooked oatmeal should be refrigerated in an airtight container and consumed within 3-4 days.

Common Questions About Oatmeal bowl Nutrition

Is oatmeal high in protein?

Oatmeal is moderately low in protein, providing about 5-6 grams of protein per one-cup serving of cooked oats. It can be enhanced by adding high-protein toppings such as nuts, seeds, or Greek yogurt to meet daily protein needs.

Can I eat oatmeal on a keto diet?

Oatmeal is typically not suitable for a keto diet as it is high in carbohydrates, with around 27 grams of carbs per one-cup serving of cooked oats. Those following a strict keto plan should opt for lower-carb options like chia pudding or almond-based recipes.

What are the health benefits of oatmeal?

Oatmeal is a nutrient-dense food rich in soluble fiber, particularly beta-glucan, which can help lower cholesterol levels and support heart health. It also contains antioxidants and small amounts of iron, manganese, and vitamin B6, beneficial for energy and immunity.

What is a recommended serving size of oatmeal?

A standard recommended serving is about 1/2 cup of dry oats, which makes approximately 1 cup of cooked oatmeal. Adding nutrient-rich toppings like fresh fruit, nuts, or seeds can further balance the meal and provide essential vitamins and minerals.

How does oatmeal compare to other breakfast grains like quinoa or rice?

Oatmeal is higher in fiber than rice and carries slightly fewer calories per serving compared to quinoa. Quinoa contains more protein, about 8 grams per cooked cup, whereas oatmeal offers 5-6 grams. Oats also have a unique profile of beta-glucan fiber, making them more effective for heart health.

Data Sources & Scientific References