Oatmeal Calories & Carbs
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.
How many carbs are in oatmeal?
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 oatmeal moderate in net carbs and lower than the typical breads and grain, which averages about 44.7g net carbs per 100g. At this carb count, oatmeal is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
Is oatmeal keto-friendly?
Oatmeal is generally not keto-friendly. 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.
Keeping an eye on carbs in oatmeal?
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.
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 oatmeal?
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 oatmeal?
- 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 oatmeal?
- Oatmeal has 24.1g of net carbs per 1 cup cooked (234g) — 28.1g total carbs minus 4g fiber.
- Is oatmeal keto-friendly?
- Oatmeal is generally not keto-friendly. 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 oatmeal?
- 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.