Oatmeal Nutrition Facts

Covering Oatmeal Nutrition Facts, Cooked, Steel Cut, Quaker, Obesity, Health Benefits and more...

Oatmeal Nutrition Facts and Health Benefits (Protein, Fiber, Potassium, Obesity)

image placeholderYou may have heard that breakfast is the most important meal of the day. One of the reasons why this is so is that what you eat in the morning sets you up for your day. It is most likely to affect your energy levels and even your mood. So it's crucial that one has a nutritious and healthy breakfast. One of the most convenient and healthy things that you can have for breakfast which is a great source of both soluble and insoluble fiber is old-fashioned or instant oatmeal.

Not only is it broken down slowly in your body, thereby keeping your blood sugar level stable, it can also be a great aid in weight lose. This is because it keeps you feeling fuller for longer and is also low in calories. Oatmeal, because of its make-up, aids in the building of strong bones and teeth.

(Something to note: although instant oatmeal has been labeled as the "not so healthy option" due to sugar and salt content, there have been some healthier options that are now being manufactured that contain very little sugar and sodium (e.g. Quaker Organic Instant Oatmeal Regular which does not contain any sugar or sodium!). So before you label instant oatmeal as unhealthy, it may be worthwhile to take a look at the nutrition facts label and ingredients panel first.)

Another health benefit of oatmeal is that it lowers blood cholesterol levels, which ultimately lowers your risk of getting cardiovascular disease and stroke. Studies have also shown that dietary fiber and whole grain foods reduce one's chances of becoming obese and the adverse health effects associated with obesity such as heart attacks, diabetes and hypertension. In most cases, obesity comes about as a result of one's lifestyle, both physical and dietary. Now, because oatmeal keeps you satiated for longer, your cravings for the unhealthy, fattening snacks or fast foods are lessened. At this rate, losing weight becomes easier, this is of course in addition to some exercise and eating healthy.

Whole grain foods, which oatmeal is a part of, also boost your immune system's response to infections. Oatmeal also lowers the risk of type 2 diabetes. Or if one already has diabetes, it helps in lowering or stabilizing one's blood sugar level. Other great sources of fiber include whole wheat bread, barley, buckwheat, bananas, brown rice, rye, oranges and strawberries amongst many others. Oatmeal is rated to have a medium glycemic index. This means that it may be included in the diabetic nutrition plan of those who are diabetic.

It is however, sad to note that even with all these benefits, only 5% of the world's total oat crop is consumed by mankind every year across the globe. It really cannot be the cost as oatmeal is fairly affordable. And it certainly isn't about the allergies as there are alternatives such as steel-cut oatmeal which is gluten and wheat free. Why only 5% of the oat crop is eaten worldwide surely has to do with preferences and taste for some. It may not taste as great for some, but you can acquire the taste and start your way off to a healthy eating lifestyle.

Oatmeal Nutrition Facts Kids

image placeholderFrom the oatmeal nutrition facts, one can conclude that oatmeal is not only a healthy meal option for adults but for teenagers and kids alike. Because kids are more active than some adults, they will definitely need something to keep their stomach's full as well as gradually release some energy for them to go on with their activities. Not only does oatmeal keep them satiated, but it also aids in the building and maintenance of strong bones and teeth, which is essential for developing bodies.

You may have your oatmeal in many different ways. You could either have it with milk or yogurt, add some dried fruits, syrup or even some chopped nuts. You could also make them part of your baked goodies such as cakes, cookies, muffins, the list is endless, as long as your creativity flows! We will now take a look at some oatmeal nutrition facts. The percent daily values (DV) are based on a 2,000 calorie diet. Your values may be higher or lower depending on your daily calorie needs.

Instant Oatmeal Nutrition Facts Cooked

These are regular, not enriched, quick and instant oats which have been cooked with water (includes boiling and microwaving), no salt added. These cooked oatmeal nutrition facts are moderate in terms of calories and low in their total fat and saturated fat content. They are a source of a number of mineral, nutrients and vitamins. These include Selenium, Zinc, Dietary Fiber, Copper, Potassium and Phosphorus amongst many others. Cooked oatmeal is an excellent source of Manganese.

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  • Serving size- 1 cup (234g)
  • Calories- 166
  • Calories from Fat- 30
  • Total Fat- 4g, 5% DV
  • Saturated Fat- 1g, 4% DV
  • Trans Fat- 0g
    • Cholesterol- 0mg
  • Sodium- 9mg, 0% DV
  • Total Carbohydrate- 32g, 11% DV
  • Dietary Fiber- 4g, 16% DV
  • Sugars- 1g
  • Protein- 6g, 12% DV
  • Vitamin A- 0% DV
  • Vitamin C- 0% DV
  • Calcium- 2% DV
  • Iron- 12% DV
  • Vitamin E- 1% DV
  • Vitamin K- 1% DV
  • Thiamin- 12% DV
  • Riboflavin- 2% DV
  • Niacin- 3% DV
  • Vitamin B6- 1% DV
  • Folate- 4% DV
  • Pantothenic Acid- 7% DV
  • Magnesium- 16% DV
  • Phosphorus- 18% DV
  • Potassium- 5% DV
  • Zinc- 16% DV
  • Copper- 9% DV
  • Manganese- 68% DV
  • Selenium- 18% DV

Oatmeal Nutrition Facts Steel Cut

McCann's steel-cut Irish oatmeal is one of the healthy cereal choices you can make. This is because steel-cut oats are whole grain groats, which is the inner part of the oat kernel. Whole grain foods in most cases are a healthier option over refined or processed grains. The nutrients, minerals and vitamins remain intact as they would not have been processed, giving you a better deal in terms of nutrition and health benefits. You may learn more about the make-up of a grain and its benefits in the whole foods diet.

Generally speaking, steel-cut oats are high in B-Vitamins, fiber, protein and calcium. Did you know that they even contain more fiber than a bran muffin. The name, as you may have guessed, tells the story of how they are made. The oat kernel is cut into two or three pieces by steel discs. The other good thing about steel-cut oatmeal is that it's wheat, gluten and dairy-free making it a good choice for those who are gluten or lactose intolerant.

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  • Serving size- 1/4 cup (40g) dry
  • Calories- 150
  • Calories from Fat- 25
    • Total Fat- 2.5g, 4% DV
  • Saturated Fat- 0g
  • Trans Fat- 0g
  • Cholesterol- 0mg, 7% DV
  • Sodium- 0mg
  • Total Carbohydrate- 27g, 9% DV
  • Dietary Fiber- 3g, 12% DV
  • Soluble Fiber- 3g
  • Insoluble Fiber- 2g
  • Sugars- less than 1g
  • Protein- 4g, 8% DV
  • Vitamin A- 0% DV
  • Vitamin C- 0% DV
  • Calcium- 2% DV
  • Iron- 8% DV

Oatmeal Nutrition Facts: Raisin Cookie

Oatmeal raisin cookies are a source of Protein, Vitamin A, Dietary Fiber and Iron. They are moderate to high in terms of their calories, total fat and saturated fat content. A few things that one may do to burn these 200 calories include cycling for 38mins, skiing cross country for 22 minutes, running for 18mins, swimming for 20mins or walking for 50mins amongst many other things.

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  • Serving size- 48g
  • Calories- 200
  • Calories From Fat- 70
  • Total Fat- 8g, 12% DV
  • Saturated Fat- 3g, 17%
  • Trans Fat- 0g
  • Cholesterol- 11mg, 4% DV
  • Sodium- 167mg, 7% DV
  • Total Carbohydrate- 31g, 10% DV
    • Dietary Fiber- 1g, 4% DV
  • Sugars- 18g
  • Protein- 2g, 4% DV
  • Vitamin A- 7% DV
  • Vitamin C- 0% DV
  • Calcium- 0% DV
  • Iron- 9% DV

1 cup Crisp Oatmeal Nutrition Facts

General Mills ready to eat oatmeal crisp, apple cinnamon can be part of a healthy breakfast. It's fair in calories, low in total fat, saturated fat and does not contain any cholesterol. These oatmeal nutrition facts show that it provides 25% of your recommended daily allowance for a number of minerals, nutrients and vitamins.

These include Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc and Folate. It is also an excellent source of Manganese, providing you with 665 of your daily value. Manganese is essential for healthy bone structure and bone metabolism amongst many other health benefits.

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  • Serving size- 1 cup (55g)
  • Calories- 210
  • Calories from Fat- 18
  • Total Fat- 2g, 3% DV
    • Saturated Fat- 1g, 3% DV
  • Trans Fat- 0g
  • Cholesterol- 0mg
  • Sodium- 270mg, 11% of DV
  • Total Carbohydrate- 46g, 15% DV
  • Dietary Fiber- 4g, 16% DV
  • Sugars- 19g
  • Protein- 4g, 8% DV
  • Vitamin A- 0% DV
  • Vitamin C- 10% DV
  • Calcium- 2% DV
  • Iron- 25% DV
  • Vitamin E- 2% DV
  • Vitamin K- 2% DV
  • Thiamin- 25% DV
  • Riboflavin- 25% DV
  • Niacin- 25% DV
  • Vitamin B6- 25% DV
  • Vitamin B12- 25% DV
  • Folate- 25% DV
  • Pantothenic Acid- 4% DV
  • Magnesium- 10% DV
  • Phosphorus- 10% DV
  • Potassium- 5% DV
  • Zinc- 25% DV
  • Copper- 4% DV
  • Manganese- 66% DV
  • Selenium- 14% DV

Oatmeal Nutrition Facts: At McDonald's

Fruit and Maple Oatmeal. Includes oatmeal, diced apples, light cream and cranberry raisin blend (sweetened dried cranberries, calfornia raisins, golden raisins and sunflower oil and sulfur dioxide as a preservative). These McDonald's Oatmeal nutrition facts reveal that it is an absolute excellent source of Vitamin C, providing you with 130% of your recommended daily value. One of the things that Vitamin C does, that you may already know is to boost your immune system, helping your body to fight against infections that may want to attack it. This oatmeal is also a good source of Iron, Dietary Fiber, Protein and Calcium.

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  • Serving size- 9.2 oz (253g)
  • Calories- 290
  • Calories from Fat- 40
  • Total Fat- 4.5g, 7% DV
    • Saturated Fat- 2g, 10% DV
  • Trans Fat- 0g
  • Cholesterol- 10mg, 3% DV
  • Sodium- 160mg, 7% DV
  • Total Carbohydrate- 57g, 19% DV
  • Dietary Fiber- 5g, 20% DV
  • Sugars- 32g
  • Protein- 5g, 10% DV
  • Vitamin A- 2% DV
  • Vitamin C- 130% DV
  • Calcium- 10% DV
  • Iron- 10% DV

Oatmeal Nutrition Facts: Pancakes

Whole wheat oatmeal pancakes are a very good source of a number of minerals, vitamins and nutrients. These include Dietary Fiber, Protein, Iron, Phosphorus, Manganese and Selenium. This is in addition to a couple more nutrients, minerals and vitamins that it is a source of. The saturated fat, total fat, cholesterol and sodium content would be considered to be fair.

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  • Serving size- 2 pancakes
  • Calories- 203
    • Calories from Fat- 50
  • Total Fat- 7g, 11% DV
  • Saturated Fat- 1g, 5% DV
  • Trans Fat- 0g
  • Cholesterol- 15mg, 5% DV
  • Sodium- 190mg, 8% of DV
  • Total Carbohydrate- 28g, 9% DV
  • Dietary Fiber- 3g, 12% DV
  • Sugars- 2g
  • Protein- 14g, 28% DV
  • Vitamin A- 0% DV
  • Vitamin C- 1% DV
  • Calcium- 1% DV
  • Iron- 18% DV
  • Vitamin E- 1% DV
  • Vitamin K- 1% DV
  • Thiamin- 7% DV
  • Riboflavin- 9% DV
  • Niacin- 6% DV
  • Vitamin B6- 4% DV
  • Vitamin B12- 3% DV
  • Pantothenic Acid- 4% DV
  • Magnesium- 8% DV
  • Phosphorus- 16% DV
  • Potassium- 5% DV
  • Zinc- 6% DV
  • Manganese- 34% DV
  • Selenium- 20% DV

Oatmeal Nutrition Facts: Creme Pies

Nutrition facts on Little Debbie's oatmeal creme pie which are individually wrapped show us that they are fairly high in calories, total fat, saturated fat, sodium and sugar. They are however, a source of Dietary Fiber, Protein and Iron.

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  • Serving size- 1 cookie (38g)
  • Calories- 330
  • Calories from Fat- 110
  • Total Fat- 12g, 18% DV
  • Saturated Fat- 4g, 20% DV
  • Trans Fat- 0g
  • Cholesterol- 0mg
  • Sodium- 330mg, 14% of DV
  • Total Carbohydrate- 53g, 18% DV
  • Dietary Fiber- 1g, 4% DV
  • Sugars- 28g
  • Protein- 3g, 6% DV
  • Vitamin A- 0% DV
  • Vitamin C- 0% DV
  • Calcium- 0% DV
  • Iron- 4% DV

Oatmeal Nutrition Facts: Cookies

These oatmeal cookies nutrition facts reveal that they are fair in calories. They are also a source of Dietary Fiber, Protein, Potassium, Calcium and Iron. Another good thing about oatmeal cookies is that they are low in sodium and do not contain any cholesterol.

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  • Serving size- 1 big (4" diameter)
  • Calories- 112
  • Calories from Fat- 41
  • Total Fat- 5g, 7% DV
  • Saturated Fat- 1g
  • Trans Fat- 0g
  • Cholesterol- 0mg
  • Sodium- 96mg, 4% of DV
  • Potassium- 36mg- 1% DV
  • Total Carbohydrate- 17g, 6% DV
  • Dietary Fiber- 1g, 4% DV
  • Sugars- 6g
  • Protein- 2g, 4% DV
  • Vitamin A- 0% DV
  • Vitamin C- 0% DV
  • Calcium- 1% DV
  • Iron- 4% DV

Quaker Oatmeal Nutrition Facts

The table below shows you the oatmeal nutrition facts of the varieties of quaker oatmeal. You may compare the nutrition facts of your favorite flavors and decide which one will work best for you. Most oatmeal types are cholesterol save for Quaker Oatmeal To Go varieties which have 15mg of cholesterol.

Oatmeal Type Serving Size


Total Fat (g) Saturated Fat (g) Sodium (mg) Total Carbs (g) Dietary Fiber (g) Sugars (g) Protein (g)
Quaker Oats- Old Fashioned 40g 150 3 0.5 0 27 4 1 5
Quaker Hearty Medley's Banana Walnut 36g 140 2.5 0 130 27 3 12 3
Quaker High Fiber Instant Oatmeal- Cinnamon Swirl 45g 160 2 0.5 210 34 10 7 4
Quaker Instant Oatmeal- Original 28 100 2 0 75 19 3 0 4
Quaker Lower Sugar Oatmeal- Apples & Cinnamon 31 110 1.5 0 170 22 3 6 3
Quaker Instant Oatmeal- Strawberries & Cream 35g 130 2 0.5 180 27 2 12 3
Quaker Oatmeal Express- Baked Apple 54g 200 2.5 0.5 250 41 4 17 5
Quaker Oats- Steel Cut 40g 150 2.5 0.5 0 27 4 1 5
Quaker Organic Instant Oatmeal- Regular 28g 100 2 0 0 19 3 0 4
Quaker Weight Control Instant Oatmeal- Banana Bread 45 160 3 0.5 270 29 6 1 7
Quaker Instant Oatmeal Peaches & Cream 35 130 2 0.5 180 27 2 12 3
Quaker Instant Oatmeal- Cinnamon & Spice 43g 160 2.5 0.5 210 32 3 9 4
Quaker Oatmeal To Go- Oatmeal Raisin 60g 220 4 1 230 43 5 19 4
Quaker Oatmeal Squares- Golden Maple 56g 210 3 0.5 190 44 5 9 6
Quaker Oatmeal To Go- High Fiber Maple Brown Sugar 60g 210 4 1 230 43 10 13 4
Quaker Instant Oatmeal- Raisin, Date & Walnut 37g 140 2.5 0 190 27 2 11 3

Go ahead and give it a try. If you've tried again then another try. Before you know it, you would have acquired the taste for oatmeal and reaping the health benefits at the same time!