Oatmeal, reduced sugar
Common food
Photo: Wikipedia
Reduced-sugar oatmeal is a comforting, warm cereal made from rolled or steel-cut oats with a mild, nutty flavor and a creamy, chewy texture. It's a low-calorie, high-fiber breakfast staple that provides sustained energy without the sugar rush of many packaged cereals. Its simplicity makes it a blank canvas for countless toppings and flavor combinations.
Calorie split: 11% protein · 76% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its warm, comforting texture and its remarkable versatility—it can be sweet, savory, or spiced to fit any mood or cuisine. It's a nostalgic, quick-cooking breakfast that feels both wholesome and customizable.
⚠️ Watch-outs & how to enjoy it better
The plain, mildly earthy flavor can seem bland to some, and the high fiber content may cause digestive discomfort if introduced too quickly. For those watching blood sugar, large portions can still cause a spike. Counteract this by pairing it with protein (like nuts or Greek yogurt) and healthy fats (like chia seeds or nut butter), and start with a smaller portion to assess tolerance.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart and gut health
- Low glycemic index helps maintain steady blood sugar levels
- High satiety factor aids in weight management
- Provides plant-based protein and essential minerals like manganese and phosphorus
- Naturally free from common allergens like nuts, dairy, and gluten (if certified)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats is so effective at lowering cholesterol that the FDA allows a health claim on oat products, stating they may reduce the risk of heart disease.
Full nutrition (USDA data · scales with serving)
| Water | 79.0 g |
| Energy | 85.0 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 82.0 mg |
| Sodium, Na | 90.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 22.0 ug |
| Folic acid | 17.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 5.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 164 ug |
| Retinol | 164 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 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 | 0.20 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.41 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.40 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.45 g |
| PUFA 18:2 | 0.44 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
What's the difference between rolled and steel-cut oats?
Rolled oats are steamed and flattened, cooking faster with a softer texture. Steel-cut oats are chopped whole groats, resulting in a chewier, nuttier texture and slightly lower glycemic impact.
Is reduced-sugar oatmeal gluten-free?
Oats are naturally gluten-free, but are often processed in facilities with wheat. For a safe choice, look for packages labeled 'certified gluten-free.'
How can I make plain oatmeal taste better without adding sugar?
Enhance flavor with spices like cinnamon or cardamom, a splash of vanilla extract, a pinch of salt, or mix-ins like fresh berries, sliced banana, a dollop of nut butter, or a sprinkle of toasted seeds.
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 0.85 kcal/g · 11% calories from protein · 1.9 g fiber · 4.0 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: 1.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.