How many calories in
oatmeal?
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.
Common serving sizes.
Calories scale with portion. Here's how a typical oatmeal serving translates in your tracker:
What 71 calories means.
Balanced — oatmeal sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
Oatmeal vs. similar foods.
How oatmeal stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at oatmeal and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in oatmeal?
Oatmeal has approximately 71 calories per 100g (cooked). A typical serving — 1 cup, cooked (234g) — comes in at 166 calories.
How much protein is in oatmeal?
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.
How do I log oatmeal accurately?
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 a few seconds. Adjust the value if it looks off.
Is oatmeal good for weight loss?
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.