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NutriVals is a free database of Nutrition Facts.



Oatmeal is a type of cereal that is made from ground oats. It is a popular food that is known for its nutty, slightly sweet flavor and its creamy texture. Oatmeal is also a good source of many important nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of oatmeal is that it is a good source of carbohydrates. Carbohydrates are an essential source of energy for the body, and oatmeal is a particularly good source of complex carbohydrates, which provide sustained energy and help to keep you feeling full and satisfied. Oatmeal is also a good source of fiber, which can help to promote healthy digestion and can also help to lower cholesterol levels. Additionally, oatmeal is a good source of protein, which is important for maintaining strong muscles, bones, and connective tissue.

One potential drawback of oatmeal is that it can be high in sugar. Some brands of oatmeal contain added sugar, which can increase their calorie and carbohydrate content. Consuming too much sugar can increase your risk of tooth decay and other health problems. Additionally, some people may be allergic to oats or may have sensitivities to them, which can cause symptoms such as hives or digestive problems.

Overall, oatmeal is a nutritious and delicious food that offers many health benefits. While it can be high in sugar and some people may be unable to tolerate it, it can still be a healthy choice when consumed in moderation as part of a balanced diet. It is important to choose brands of oatmeal that are low in sugar and to read the ingredient labels carefully to check for added sugars and other potentially harmful ingredients.

Oatmeal is a food in the "Cereals" category and it is high in carbohydrates. It is a food with a high energy density: 100g provide about 18% of the recommended daily energy intake. Oatmeal as a high content of , which is why its daily consumption should be limited. Oatmeal is rich in minerals and vitamins. The most present mineral is Phosphorus (P) and in 100g it contains enough Manganese (Mn) to provide 157% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Thiamin (B1) to provide 38% of the daily requirement.

Glycemic Index: 65/100 (medium)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 379 kcal
1585 kJ
Water 10.8 g
11 ml
Protein 13.2 g 26%
Carbohydrate 67.7 g 25%
Sugars 0.99 g 2%
Starch 57.9 g
Fiber 10.1 g 36%
Fat 6.52 g 8%
Saturated 2 1.11 g (of recommended max) 6%
Monounsatured 1.98 g 5%
Polyunsatured 2.3 g 12%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 52 mg 4%
Iron (Fe) 4 mg 22%
Magnesium (Mg) 138 mg 33%
Phosphorus (P) 410 mg 33%
Potassium (K) 362 mg 8%
Sodium (Na) 6 mg 0%
Zinc (Zn) 3.64 mg 33%
Copper (Cu) 0.391 mg 43%
Manganese (Mn) 3.63 mg 158%
Selenium (Se) 0.0289 mg 53%


Thiamin (B1) 0.46 mg 38%
Riboflavin (B2) 0.155 mg 12%
Niacin (B3) 1.12 mg 7%
Pantothenic acid (B5) 1.12 mg 22%
Pyridoxine (B6) 0.1 mg 6%
Folate (B9) 0.032 mg 8%
Vitamin K 0.002 mg 2%
Vitamin E 0.42 mg 3%

Amino acids

Arginine 0.85 g
Histidine 0.275 g 39%
Lysine 0.637 g 30%
Aspartic acid 1.22 g
Glutamic acid 2.83 g
Serine 0.705 g
Threonine 0.382 g 36%
Cysteine 0.455 g
Glycine 0.642 g
Proline 0.451 g
Alanine 0.563 g
Isoleucine 0.503 g 36%
Leucine 0.98 g 36%
Methionine 0.207 g 20%
Phenylalanine 0.665 g 38%
Tryptophan 0.182 g 65%
Tyrosine 0.395 g
Valine 0.688 g 38%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Oatmeal is high in carbohydrates.

Carbohydrates: 77.4%
Fats: 7.5%
Proteins: 15.1%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus (P). Phosphorus (P) is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine