What are the Nutritional Facts about Oatmeal?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Oatmeal is a fiber-rich whole grain packed with beta-glucan, protein, and minerals. Learn oatmeal nutrition facts and health benefits.
Introduction
Oatmeal is a healthy whole-grain food made from oats. It is widely eaten as a breakfast food and is popular in India for weight loss and heart health. Oatmeal provides complex carbohydrates, soluble fiber, plant protein, and important minerals that support digestion, cholesterol control, and steady energy.
Nutritional Value of Oatmeal (Cooked with Water – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 68 kcal |
| Carbohydrates | 12 g |
| Protein | 2.4 g |
| Total Fat | 1.4 g |
| Dietary Fibre | 1.7 g |
| Beta-Glucan (Soluble Fibre) | ~0.8 g |
| Iron | 1.4 mg |
| Magnesium | 27 mg |
| Phosphorus | 77 mg |
| Potassium | 61 mg |
Key Nutrients in Oatmeal
1. Beta-Glucan Fibre
- Lowers bad (LDL) cholesterol
- Helps control blood sugar
- Keeps you full for longer
2. Complex Carbohydrates
- Provide steady energy
- Prevent sugar spikes
- Good for active lifestyles
3. Plant-Based Protein
- Supports muscle maintenance
- Helps with satiety
- Useful for vegetarian diets
4. Minerals
- Magnesium supports muscle and nerve health
- Iron helps prevent tiredness
- Phosphorus supports bone health
5. Antioxidants (Avenanthramides)
- Reduce inflammation
- Support heart health
- Improve blood flow
Health Benefits of Eating Oatmeal
- ❤️ Improves heart health
- ⚖️ Helps with weight loss
- 🩸 Supports blood sugar control
- 🌿 Improves digestion
- ⚡ Provides long-lasting energy
Is Oatmeal Good for Weight Loss?
Yes. Oatmeal is excellent for weight loss because it is:
- High in fibre
- Low in calories when cooked with water
- Very filling
Avoid adding sugar, cream, or flavored syrups.
Who Should Be Careful with Oatmeal?
- People with gluten sensitivity (choose certified gluten-free oats)
- Those with digestive issues should start with small portions
Healthy Ways to Eat Oatmeal
- Cook with water or low-fat milk
- Add fruits, nuts, or seeds
- Use spices like cinnamon
- Avoid instant flavoured oats
Conclusion
Oatmeal is a nutrient-dense whole grain rich in fiber, beta-glucan, protein, and minerals. Including oatmeal in your daily diet can support heart health, digestion, weight management, and steady energy levels.