How many carbs are in a Oatmeal, Cooked?
A 1 cup cooked (234g) serving of Oatmeal, Cooked contains 27.3g of total carbs (23.3g net carbs), 0.6g sugar, 154 calories, 6g protein, 2.9g fat and 4g fiber.
- Calories
- 154 cal
- Carbohydrates
- 27.3 g
- of which Sugars
- 0.6 g
- Fiber
- 4 g
- Net carbs
- 23.3 g
- Protein
- 6 g
- Fat
- 2.9 g
Oatmeal, Cooked nutrition at a glance
Per 1 cup cooked (234g), Oatmeal, Cooked delivers about 8% of a 2,000-calorie daily reference, 10% of the 275g daily carbohydrate reference and 14% of the 28g daily fiber reference. Sugar sits at 1% of the 50g added-sugar reference and protein contributes 12% of the 50g protein reference.
- Calories
- 66
- Carbs
- 11.7 g
- Sugar
- 0.3 g
- Protein
- 2.6 g
- Fat
- 1.2 g
- Fiber
- 1.7 g
Blood-sugar impact of Oatmeal, Cooked
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 27.3g total carbs and 4g fiber, the net-carb figure for a 1 cup cooked (234g) serving works out to roughly 23.3g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Oatmeal, Cooked
- Add oatmeal, cooked to a balanced plate with a lean protein and non-starchy vegetables.
- Use oatmeal, cooked as part of a pre-workout snack when you need quick, usable energy.
- Pair oatmeal, cooked with a source of fat or protein to slow glucose absorption.
Frequently asked questions
Is Oatmeal, Cooked keto-friendly?
Not usually. 23.3g net carbs per serving takes up a large share of a typical keto budget — reserve for special occasions or smaller portions.
How many carbs in Oatmeal, Cooked per 100 grams?
About 11.7g of carbs, 0.3g sugar and 66 calories per 100g of Oatmeal, Cooked.
How does Oatmeal, Cooked affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Oatmeal, Cooked good for weight loss?
A serving delivers 154 calories with 6g protein and 4g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 6% combined protein-plus-fiber-to-calorie ratio, Oatmeal, Cooked is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cooked (234g) serving of Oatmeal, Cooked. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.