Oatmeal, regular or quick, made with water, no added fat
Common food
Photo: Wikipedia
This is the humble, unadorned oatmeal porridge, a simple yet nourishing staple made by cooking rolled or quick oats in water. Its texture is creamy yet slightly chewy, with a mild, toasty, and subtly nutty flavor that acts as a blank canvas. Nutritionally, it's a low-calorie, high-fiber carbohydrate source, providing sustained energy without added fats or sugars.
Calorie split: 14% protein · 71% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it as a warm, comforting, and customizable breakfast that feels like a hug in a bowl. Its neutral flavor makes it a perfect base for both sweet and savory additions, from fresh fruit to a fried egg.
⚠️ Watch-outs & how to enjoy it better
On its own, it can be bland and its high-carb profile may cause a blood-sugar spike for some, especially when made with quick oats. To counteract this, always pair it with a source of protein (like Greek yogurt or nuts) and healthy fat (like nut butter or seeds) to slow digestion and stabilize energy levels.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health.
- Provides steady, slow-release energy due to complex carbs.
- Low in fat and naturally cholesterol-free.
- A good base for adding nutrient-dense toppings.
- Promotes a feeling of fullness and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oats is so effective at forming a thick, gel-like substance in the gut that it's the same soluble fiber used in some commercial cosmetic creams as a skin-soothing agent.
Full nutrition (USDA data · scales with serving)
| Water | 84.8 g |
| Energy | 64.0 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.17 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 58.0 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.17 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 6.8 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 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 | 0.16 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.33 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.33 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.02 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 regular and quick oats for this preparation?
Regular rolled oats are steamed and rolled thicker, requiring about 5-10 minutes to cook and yielding a chewier texture. Quick oats are rolled thinner and pre-cooked more, cooking in 1-3 minutes with a softer, mushier result. Nutritionally, they are very similar.
Can I make this with milk instead of water?
Yes, but that changes the nutritional profile, adding calories, protein, fat, and sugar from the milk. The given nutrition data is specifically for water-prepared oatmeal.
Is this a good food for managing weight?
It can be. Its high fiber and water content promote fullness on relatively few calories (64 kcal per 100g cooked), which may help with portion control. However, be mindful of high-calorie toppings that can significantly increase the total energy content.
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 0.64 kcal/g · 14% calories from protein · 1.7 g fiber · 0.2 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: 1.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.