Saciedad

Grains and bread

Oatmeal

A typical 200 g (7 oz, about 3/4 cup) serving of oatmeal has about 142 kcal and 3.4 g of fiber, from 71 kcal per 100 g.

Last reviewed: By USDA description: Oatmeal, cooked with water

  • 71 kcalCalories per 100 g
  • 2.5 gProtein per 100 g
  • 1.7 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 200 g (7 oz, about 3/4 cup) serving provides about 142 kcal, 5.1 g of protein, and 3.4 g of fiber.

Values for oatmeal per 100 g (3.5 oz) and per typical serving of 200 g (7 oz, about 3/4 cup).
NutrientPer 100 g (3.5 oz)Per serving (200 g (7 oz))
Calories71 kcal142 kcal
Protein2.5 g5.1 g
Carbohydrates12 g24 g
of which sugars0.3 g0.5 g
Fiber1.7 g3.4 g
Fat1.5 g3 g
of which saturated0.3 g0.6 g
Water83.6 g167.2 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Very low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 209 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about oatmeal

How much protein is in a 200 g (7 oz) serving of oatmeal?

100 g (3.5 oz) of oatmeal has 2.5 g of protein. A typical 200 g (7 oz) serving has about 5.1 g of protein. That is 3.6 g of protein per 100 kcal.

How many calories does a 200 g (7 oz) serving of oatmeal have?

100 g (3.5 oz) of oatmeal has 71 kcal. A typical 200 g (7 oz) serving has about 142 kcal. That is a very low energy density.

Does oatmeal have fiber?

100 g (3.5 oz) of oatmeal has 1.7 g of fiber. A typical 200 g (7 oz) serving has about 3.4 g of fiber.

Is oatmeal filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate fiber per calorie; high water content. It was also measured in people: in the Holt satiety index (1995), with 240 kcal servings, it scored 209 versus 100 for white bread.

How does oatmeal sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about oatmeal on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of oatmeal?

We use 200 g (7 oz) as a typical serving, about 3/4 cup. That amount provides about 142 kcal, 5.1 g of protein, and 3.4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .