Carbs in Oatmeal
How many carbs are in oatmeal?
Oatmeal has 10.3g net carbs per 100g — 12g total carbs minus 1.7g fiber — plus 2.5g protein, 1.5g fat, and 71 calories. 1 cup cooked (234g) works out to about 24.1g net carbs and 166 calories. That makes oatmeal moderate in net carbs and lower than the typical breads and grain, which averages about 45.2g 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 per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is oatmeal keto-friendly?
Oatmeal is borderline for keto — it works only in small portions. It has 10.3g net carbs per 100g (12g total carbs − 1.7g fiber). A typical serving — 1 cup cooked (234g) — is about 24.1g 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 oatmeal?
Oatmeal has 71 calories per 100g. 1 cup cooked (234g) has about 166 calories. That's alongside 2.5g protein, 1.5g fat, and 10.3g net carbs per 100g.
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.
Log oatmeal in one tap
Snap a photo and CarbMeNot's AI logs the carbs, protein, and fat automatically.
Frequently asked questions
- How many carbs are in oatmeal?
- Oatmeal has 12g of total carbs and 10.3g of net carbs per 100 grams.
- How many net carbs are in oatmeal?
- Oatmeal has 10.3g of net carbs per 100 grams (total carbs 12g minus 1.7g fiber).
- Is oatmeal keto-friendly?
- Oatmeal is borderline for keto — it works only in small portions. It has 10.3g net carbs per 100g (12g total carbs − 1.7g fiber). A typical serving — 1 cup cooked (234g) — is about 24.1g 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 has 71 calories per 100 grams.
- How many carbs are in 1 cup cooked of oatmeal?
- 1 cup cooked of oatmeal (234g) has about 24.1g net carbs, 28.1g total carbs, and 166 calories.
Similar foods
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.