Oatmeal, multigrain
Common food
Photo: Wikipedia
Multigrain oatmeal is a hearty, textured porridge made from a blend of oats and other whole grains like barley, rye, or triticale, offering a nuttier, more complex flavor than plain oats. Its texture is pleasantly chewy with a satisfying, rustic mouthfeel. Nutritionally, it's a low-calorie, high-fiber base that provides sustained energy and plant-based protein.
Calorie split: 14% protein · 79% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, warm, and nutty flavor profile that serves as a perfect canvas for both sweet and savory toppings. It's cherished as a versatile, quick-cooking staple in many cultures, symbolizing a wholesome start to the day.
⚠️ Watch-outs & how to enjoy it better
Its dense, chewy texture can be less appealing to those who prefer a smoother porridge, and the blend of grains may pose a concern for individuals with specific gluten sensitivities (like celiac disease) if not certified gluten-free. To counteract potential blood sugar spikes, pair it with protein (like nuts or yogurt) and healthy fats (like chia seeds or a drizzle of nut butter) to further slow digestion.
Key benefits
- High in soluble fiber, supporting digestive health and satiety.
- Provides a good source of plant-based protein for a grain.
- Low in fat and naturally low in sugar.
- Contains a mix of grains for a broader micronutrient profile.
- Offers a low glycemic index base for steady energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'multigrain' can be a marketing catch-all; for a true nutritional benefit, look for 'whole grain' as the first ingredient, as 'multigrain' products can still be made primarily with refined flours.
Full nutrition (USDA data · scales with serving)
| Water | 84.7 g |
| Energy | 56.0 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 0.46 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.41 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 51.0 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 5.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.60 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 5.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, oatmeal, refrigerated dough, baked — USDA does not publish this profile for Oatmeal.
| Tryptophan | 0.10 g |
| Threonine | 0.20 g |
| Isoleucine | 0.25 g |
| Leucine | 0.46 g |
| Lysine | 0.29 g |
| Methionine | 0.14 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.22 g |
| Valine | 0.32 g |
| Arginine | 0.37 g |
| Histidine | 0.14 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.27 g |
| Proline | 0.39 g |
| Serine | 0.34 g |
FAQ
Is multigrain oatmeal gluten-free?
Not necessarily. While oats are naturally gluten-free, they are often processed in facilities that handle wheat, barley, or rye. Furthermore, a multigrain blend may intentionally include gluten-containing grains like barley or rye. Always check for a certified gluten-free label if you have celiac disease or sensitivity.
How does it differ from steel-cut or rolled oats?
Multigrain oatmeal is a blend of different grains, offering varied textures and flavors. Steel-cut oats are whole groats chopped into pieces (very chewy), while rolled oats are steamed and flattened (cook faster). Multigrain versions combine oats with other grains for a more complex profile.
Can I eat it on a low-carb diet?
It is relatively high in carbohydrates (about 12g per 100g cooked), so it may not fit strict low-carb or ketogenic diets. However, its high fiber content means the net carbs are lower, making it a suitable option for moderate-carb or balanced eating plans.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.56 kcal/g · 15% calories from protein · 2.0 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.