EatSeeNutrition information: oatmeal made with water
| Nutrient | Carbs 100 g | % RI* | Bowl (300 g) |
|---|---|---|---|
| Energy | 71 kcal297 kJ | 4% | 213 kcal891 kJ |
| Fat | 1.5 g | 2% | 4.5 g |
| of which saturated fatty acids | 0.3 g | 2% | 0.9 g |
| Carbs | 10.3 g | 4% | 30.9 g |
| of which sugars | 0.3 g | 0% | 0.9 g |
| Fiber | 1.7 g | - | 5.1 g |
| Protein | 2.5 g | 5% | 7.5 g |
| Salt | 0.01 g | 0% | 0.03 g |
| Water | 83.6 g | - | 250.8 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in oatmeal made with water?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 71 kcal | 2.5 g | 10.3 g | 1.5 g |
| Small bowl200 g | 142 kcal | 5 g | 20.6 g | 3 g |
| Cup244 g | 173 kcal | 6.1 g | 25.1 g | 3.7 g |
| Small bowl300 g | 213 kcal | 7.5 g | 30.9 g | 4.5 g |
Vitamins and minerals
Per 100 g of oatmeal made with water, the highest amounts are phosphorus (11% RI), zinc (10%) and vitamin B1 (7%). We show nutrients present at 2% RI or more per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 70 mg | 4% |
| Magnesium | 27 mg | 7% |
| Phosphorus | 77 mg | 11% |
| Iron | 0.9 mg | 6% |
| Zinc | 1 mg | 10% |
| Vitamin B1 (thiamin) | 0.08 mg | 7% |
| Folate | 6 µg | 3% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Oatmeal made with water compared with other foods
Oatmeal made with water has the fewest calories per 100 g among the grain products in our chart. Here's how similarly calorie-dense foods from the groats, rice, pasta, and flakes category compare (kcal per 100 g):
- Oatmeal made with water71 kcal
- Cooked bulgur83 kcal
- Cooked buckwheat groats92 kcal
- Cooked couscous112 kcal
- Cooked millet groats119 kcal
- Cooked quinoa120 kcal
- Cooked barley groats123 kcal
- Cooked brown rice123 kcal
- Cooked parboiled rice123 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt” (NDB 08121). Polish food names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.