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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Oatmeal (Dry)

A hearty whole grain known for its cholesterol-lowering soluble fiber. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1/2 cup dry weighs approximately 40g.
That means one serving contains 156 calories, 6.8g of protein, and 26.5g of carbs.

389 Calories per 100g
16.9g Protein
66.3g Carbs
6.9g Fat

Oatmeal (Dry) Micronutrients (100g)

  • Dietary Fiber 10.6 g
  • Total Sugars 0.8 g
  • Net Carbs (Total Carbs - Fiber) 55.7 g

Frequently Asked Questions

Is Oatmeal (Dry) good for weight loss?

With 389 calories per 100g, Oatmeal (Dry) can absolutely be part of a healthy diet. Because it contains 10.6g of dietary fiber and 16.9g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Oatmeal (Dry) on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Oatmeal (Dry) has 55.7g of net carbs (66.3g total minus 10.6g fiber). You should consume this sparingly or avoid it to stay in ketosis.

Does Oatmeal (Dry) have high protein?

Providing 16.9g of protein per 100g, Oatmeal (Dry) is an excellent source of pure protein, perfect for muscle recovery and bodybuilding.

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