QUICK ANSWER
How many calories are in cooked oats?
Oats cooked with water, without salt, provide 71 kcal per 100 g. Scale from the edible portion and keep other states separate.
71 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cooked oats nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 71 kcal
- Protein
- 2.54 g
- Carbohydrate
- 12 g
- Fat
- 1.52 g
- Fibre
- 1.7 g
- Manganese
- 0.58 mg
- Magnesium
- 27 mg
- Zinc
- 1 mg
Source: USDA FoodData Central SR Legacy record 173905. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
2.54 g per 100 g. From Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
Carbohydrate
12 g per 100 g. From Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
Fat
1.52 g per 100 g. From Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cooked oats fits in a varied eating pattern.
Manganese
0.58 mg per 100 g in the selected USDA record.
Magnesium
27 mg per 100 g in the selected USDA record.
Zinc
1 mg per 100 g in the selected USDA record.
Iron
0.9 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked with water, no salt
Selected reference.
Cooked with salt
Mapped separately from the no-salt state.
Dry rolled or steel-cut
Dry forms are mapped separately and must use dry weight.
Instant flavoured oats
Fortification, sugar and flavourings create separate products.
PRACTICAL CONTEXT
How cooked oats can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 71 kcal per 100 g, the 14.6 g example is 10.4 kcal.
Fibre check
The selected record lists 1.7 g fibre per 100 g.
Protein check
The selected record lists 2.54 g protein per 100 g.
Best logging move
Use the cooked bowl weight, then include milk, fruit, nut butter, sugar and toppings separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry oats sealed in a cool, dry place.
After opening or cooking
Keep cooked oatmeal covered and chilled when not being served.
Prepare
Use a clean spoon when portioning from a shared batch.
Safety boundary
The nutrient record does not set storage times; follow current local food-safety guidance for cooked cereal.
PHOTO LOGGING
How to log cooked oats more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cooked oats calorie and nutrition questions
How many calories are in 100 g of oats?
71 kcal in the selected Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt record.
How much fibre is in oats?
1.7 g per 100 g in the selected record.
Which oats state does this page use?
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt. Preparation and edible state are part of the answer.
Can dry oats use these cooked-oat numbers?
No. Water changes the weight, and rolled and steel-cut dry oats have separate mapped records.
How are the portion calories calculated?
Each portion is scaled from 71 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central SR Legacy record 173905 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.