Carbs in 1 Cup Cooked Oatmeal
How many carbs are in 1 cup cooked oatmeal?
1 Cup Cooked Oatmeal — 1 cup, cooked (234g) — has 24.1g net carbs: 28.1g total carbs minus 4g fiber, plus 5.9g protein, 3.5g fat, and 166 calories. Per 100g that is 10.3g net carbs (12g total carbs, 1.7g fiber) and 71 calories. That makes 1 cup cooked oatmeal moderate in net carbs and lower than the typical breads and grain, which averages about 44.4g net carbs per 100g. At this carb count, 1 cup cooked oatmeal is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
Keeping an eye on carbs in 1 cup cooked oatmeal?
1 Cup Cooked Oatmeal runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 cup, cooked (234g); per 100 g: 10.3g net carbs, 71 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
Is 1 cup cooked oatmeal keto-friendly?
1 Cup Cooked Oatmeal is borderline for keto — it works only in small portions. 1 cup, cooked (234g) is 24.1g net carbs (28.1g total carbs − 4g fiber); per 100g that is 10.3g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup, cooked | 24.1g | 28.1g | 5.9g | 166 |
| 100 g (3.5 oz) | 10.3g | 12g | 2.5g | 71 |
| 1 oz (28 g) | 2.9g | 3.4g | 0.7g | 20 |
How many calories are in 1 cup cooked oatmeal?
1 Cup Cooked Oatmeal — 1 cup, cooked (234g) — has 166 calories, with 5.9g protein, 3.5g fat, and 24.1g net carbs. Per 100g: 71 calories and 10.3g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 71 |
| Total carbs | 12g |
| Net carbs | 10.3g |
| Fiber | 1.7g |
| Sugar | 0.3g |
| Sugar alcohols | 0g |
| Protein | 2.5g |
| Fat | 1.5g |
| Sodium | 4mg |
| Potassium | 70mg |
Source: USDA FoodData Central (Survey (FNDDS)). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in 1 cup cooked oatmeal?
- 1 Cup Cooked Oatmeal (1 cup, cooked, 234g) has 28.1g of total carbs and 24.1g of net carbs. Per 100 grams: 12g total, 10.3g net.
- How many net carbs are in 1 cup cooked oatmeal?
- 1 Cup Cooked Oatmeal has 24.1g of net carbs per 1 cup, cooked (234g) — 28.1g total carbs minus 4g fiber.
- Is 1 cup cooked oatmeal keto-friendly?
- 1 Cup Cooked Oatmeal is borderline for keto — it works only in small portions. 1 cup, cooked (234g) is 24.1g net carbs (28.1g total carbs − 4g fiber); per 100g that is 10.3g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in 1 cup cooked oatmeal?
- 1 Cup Cooked Oatmeal (1 cup, cooked, 234g) has 166 calories; that is 71 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.