Cooked oatmeal is 71 calories per 100g, but the standard half-cup of dry oats (40g) lands at 150 calories — that's the number on most labels. Oats deliver a steady release of carbs and around 4g of fiber per dry serving, which is why they anchor most fitness breakfasts.
Calories scale with portion. Here's how a typical oatmeal serving translates in your tracker:
Balanced — oatmeal sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How oatmeal stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at oatmeal and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreOatmeal has approximately 71 calories per 100g (cooked). A typical serving — 1 cup, cooked (234g) — comes in at 166 calories.
2.5g of protein per 100g (cooked). That puts oatmeal at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Oatmeal is naturally low-calorie at 71 kcal per 100g (cooked), so it's easy to fit into a deficit.