🧪 Nutrition Facts
- Calories 166.1
- Total Fat 3.2 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 114.7 mg
- Potassium 163.8 mg
- Total Carbohydrate 28.2 g
- Dietary Fiber 4.0 g
- Sugars 0.7 g
- Protein 5.9 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.2 mg
- Calcium 18.7 mg
- Copper 0.2 mg
- Folate 14.0 µg
- Iron 2.1 mg
- Magnesium 42.1 mg
- Manganese 1.3 mg
- Niacin 0.5 mg
- Pantothenic Acid 1.1 mg
- Phosphorus 180.2 mg
- Riboflavin 0.0 mg
- Thiamin 0.2 mg
- Zinc 2.2 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 166.1 calories per serving (1 cup (234.0g)), Oatmeal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 28.2g per serving (68.3% of calories), with a good 4.0g of dietary fiber. It contains 2.1mg of iron (12% DV), which plays a key role in oxygen transport and energy metabolism.
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📊 % Daily Value
The following shows how one serving of Oatmeal contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 166.1 kcal | 8.3% |
| Total Fat | 3.2 g | 4% |
| Saturated Fat | 0.6 g | 3% |
| Sodium | 114.7 mg | 5% |
| Total Carbohydrate | 28.2 g | 10% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 0.7 g | 1% |
| Protein | 5.9 g | 12% |
| Vitamin E | 0.2 mg | 1% |
| Thiamin (B-1) | 0.18 mg | 15% |
| Riboflavin (B-2) | 0.05 mg | 4% |
| Niacin (B-3) | 0.5 mg | 3% |
| Pantothenic Acid (B-5) | 1.07 mg | 21% ✅ |
| Vitamin B-6 | 0.01 mg | 1% |
| Folate | 14.0 µg | 4% |
| Calcium | 18.7 mg | 1% |
| Iron | 2.1 mg | 12% |
| Potassium | 163.8 mg | 3% |
| Magnesium | 42.1 mg | 10% |
| Phosphorus | 180.2 mg | 14% |
| Zinc | 2.2 mg | 20% ✅ |
| Copper | 0.18 mg | 19% |
| Manganese | 1.35 mg | 58% ✅ |
| Selenium | 10.3 µg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Oatmeal accounts for 8.3% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 68.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 166.1 calories in Oatmeal? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.6 min |
| Walking: 17 minutes per mile | 28.7 min |
| Cycling (Low Intensity) | 18.2 min |
| HIIT | 15.4 min |
| Deadlift | 20.5 min |
Find more information on calories burned doing popular exercises.
