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Healthy Diet Plans >>  Calories >>  Oatmeal

Calories In Oatmeal

For years, oatmeal has been part of a nutritional breakfast menu. Oatmeal is well known for its high fiber and its ability to lower cholesterol. The calories in oatmeal are also low, making it ideal for a perfectly healthy breakfast. You can cook oatmeal with some sugar and milk, or you can use it with salt to make it savory. The nutrients in oatmeal make it extremely healthy; nutritional details of oatmeal have been clarified in the following sections.

  • Oatmeal is often used to make cereal bars and other nutritious snacks.
  • Oatmeal is an ideal food for those who are looking to drop some weight or lower blood cholesterol.
  • Oatmeal is safe for diabetics and those who have been suffering from long-term illnesses.

Calories In Cooked Oatmeal

Cooked oatmeal is a complete meal and can be consumed as a main course.

The low amount of calories in cooked oatmeal makes it a healthy food and ideal for all meals. It is not only rich in dietary fiber but also vitamins and minerals. If cooked with milk, the nutrition and calories in oatmeal are enhanced. The nutrition facts of cooked oatmeal of a serving size of about 234.0 g are as follows:

  • Calories = 159
  • Total fat  = 3.2 g
  • Saturated fat  = 0.6 g
  • Trans fat  = 0.0 g
  • Polyunsaturated fat  = 1.0 g
  • Monounsaturated fat  = 0.9 g
  • Cholesterol = 0 mg
  • Sodium = 115 mg
  • Total carbohydrates  = 27.3 g
  • Dietary fiber  = 4.0 g
  • Sugars  = 1.1 g
  • Protein  = 5.5 g
  • Vitamin A = 29%
  • Vitamin C = 0%
  • Calcium = 19%
  • Iron  = 77%

These values are based on a 2000-calorie diet.

Calories In A Bowl Of Oatmeal

A bowl of oatmeal can be the perfect meal at any time of the day. It is not only delicious, but also extremely nutritious. Oatmeal can be used to improve the quality of your daily meals and diet. The calories in a bowl of oatmeal are enough to give a cheery start to your morning, but not enough to make you sluggish through the day or increase your weight. The nutrient content in a bowl of oatmeal is as follows:

  • Calories = 110
  • Total fat  = 1.8 g
  • Saturated fat  = 0.3 g
  • Cholesterol  = 0 mg
  • Sodium = 2 mg
  • Total carbs = 18.9 g
  • Dietary fiber  = 3 g
  • Sugars = 0.4 g
  • Protein = 4.6 g
  • Calcium = 14 mg
  • Potassium = 98 mg

These values are based on a 2000-calorie diet.

Calories In Instant Oatmeal

The nutrition and calories in instant oatmeal are the same as that in any regular oatmeal preparation. Although instant oatmeal is processed and it has less dietary fiber than raw oatmeal, it is much easier to prepare and offers you the same nutrition. The nutritional composition of instant oatmeal in one serving size of about 149 grams is as follows:

  • Calories = 130
  • Total fat  = 1.5 g
  • Saturated fat = 0.2 g
  • Cholesterol = 0 mg
  • Sodium = 165 mg
  • Total carbohydrates = 26.5 g
  • Dietary fiber = 2.7 g
  • Sugars = 12.1 g
  • Protein = 2.7 g
  • Vitamin A = 21%
  • Calcium = 11%
  • Iron = 21%

These values are based on a 2000-calorie diet.

Properties Of Oatmeal And Its Health Benefits

The health benefits of oatmeal are very well known. Different kinds of oats are cooked in a different manner, but they have similar nutritional value. Oats are added to hot water and once they are softer, milk is added to them for cooking them further. At this point, the nutrition of milk is also added to the overall nutritional value of this meal. They can lower cholesterol levels, reduce the risk of cardiovascular diseases, prevent heart failure, enhance immunity, decrease blood sugar, lower the risk of type-2 diabetes, lower the risk of breast cancer, and prevent you from getting asthma attacks. There are several studies that establish the health benefits of oatmeal, naming them the complete breakfast cereal.

Side Effects Of Oatmeal

There are no side effects of oatmeal as such. However, since they have very high amounts of dietary fiber, they can cause severe constipation and bowel distention, if you consume oatmeal excessively.

Oatmeal contains a lot of antioxidant properties along with phytonutrients. Both of them are extremely healthy for you. You can improve your immunity and prepare your body to fight against a lot of severe diseases and disorders. Oatmeal can help prevent cancers and heart disease. Since it also controls blood sugar, it is great for diabetics as well. Oats also contain purines, which may cause kidney stones and increase uric acid levels, so if you are prone to developing kidney stones or have gout, it is best to avoid consuming too much of oatmeal.

Tips On Oatmeal Intake

One of the best storage tips for your oats, in order to ensure that they remain fresh for long, is to store them in an airtight container, away from sunlight. Oats can become old and give off a stale scent. This can help you determine the quality of oatmeal. While there is no recommended quantity of oatmeal intake, you can consume a bowl of oatmeal every day at breakfast. If you are wondering when to consume oatmeal, the answer is simple: you can consume it anytime of the day, but most people like to have it in the morning. Adding fruits, nuts, and raisins to your oatmeal not only improves its taste but also increases its overall nutritional value. Other healthy ways to eat oatmeal is as cereal bars.

Submitted on January 16, 2014