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.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density | +2 |
| Moderate fiber per calorie | +1 |
| High water content | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 209 (white bread = 100).
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 6 primary
- Data
- USDA FDC 173905
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 142 kcal per serving
- 71 kcal per 100 g (3.5 oz)
- Protein
- 5.1 g per serving
- 2.5 g per 100 g (3.5 oz)
- Carbohydrates
- 24 g per serving
- 12 g per 100 g (3.5 oz)
- of which sugars
- 0.5 g per serving
- 0.3 g per 100 g (3.5 oz)
- Fiber
- 3.4 g per serving
- 1.7 g per 100 g (3.5 oz)
- Fat
- 3 g per serving
- 1.5 g per 100 g (3.5 oz)
- of which saturated
- 0.6 g per serving
- 0.3 g per 100 g (3.5 oz)
- Water
- 167.2 g per serving
- 83.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905), accessed September 23, 2026.
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.
What it is and how to eat it
Oatmeal is rolled oats simmered in water or milk until thick and creamy; in Spain it is called gachas or porridge, and in Mexico and much of Latin America simply avena, which is also drunk thinner as a beverage. Oats come as old-fashioned, quick or instant flakes; instant oats cook faster, but check the label on flavored packets, which may contain added sugar. This page covers oatmeal cooked with water only and no salt, with 71 kcal per 100 g according to USDA.
A 200 g (7 oz) bowl provides 142 kcal and 5.1 g of protein, which is little for a main meal. The 2025 nutrition advisory on GLP-1 therapy lists oats among the whole grains to encourage and suggests eating protein-rich foods first, so cook it with milk or add Greek yogurt, as in the oatmeal with Greek yogurt and banana. It is soft, warm and easy to swallow; if it feels heavy when you start treatment, half a bowl still counts, and the same advisory suggests small, frequent meals and avoiding fatty or high-fiber foods in the first few days.
What the evidence says
The EU allows the claim that oat beta-glucans contribute to the maintenance of normal blood cholesterol levels, as long as the food provides at least 1 g per serving and consumers are told the effect comes with 3 g a day (Regulation (EU) No 432/2012). For its soluble-fiber health claim, the FDA defines rolled oats as providing at least 4% beta-glucan on a dry-weight basis; at that minimum, a 200 g bowl made from about 37 g of dry oats provides about 1.3 g, less than half of the 3 g a day. In the Holt satiety index (1995), porridge scored 209, the highest of the breakfast cereals and twice the white bread reference (100). That index measures how full people feel over the two hours after a 240 kcal serving, not whether a food helps with weight loss.
Recipes with this food
Oatmeal with Greek yogurt and banana20.3 g protein per serving
Satiety
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
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.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905).accessed .
- Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorU.S. Food and Drug Administration (Electronic Code of Federal Regulations).21 CFR 101.81, Health claims: soluble fiber from certain foods and risk of coronary heart disease (CHD).accessed .