Calories and nutrition facts
Oats, cooked with water
Also known as: porridge, oatmeal, cooked
100 g of oats, cooked with water has 66 calories, 2.5 g protein, 10 g carbs and 1.3 g fat. 1 bowl (250 g) has 165 calories.
- Carbs 67 %
- Protein 15 %
- Fat 17 %
165
25 g
6.3 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 bowl (250 g) |
|---|---|---|
| Energy | 66 kcal 276 kJ | 165 kcal 690 kJ |
| Fat | 1.3 g | 3.2 g |
| of which saturated | 0.25 g | 0.63 g |
| Carbohydrates | 10 g | 25 g |
| of which sugars | 0.14 g | 0.35 g |
| Fibre | 2.1 g | 5.2 g |
| Protein | 2.5 g | 6.3 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.09 mg | 8.2 % |
| Vitamin B2 (riboflavin) | 0.01 mg | 0.7 % |
| Niacin (B3) | 0.77 mg | 4.8 % |
| Vitamin B6 | 0.02 mg | 1.4 % |
| Folate | 12 µg | 6.2 % |
| Vitamin E | 0.15 mg | 1.3 % |
| Vitamin K | 0.4 µg | 0.5 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 8 mg | 1 % |
| Iron | 0.8 mg | 5.7 % |
| Magnesium | 23 mg | 6.1 % |
| Zinc | 0.69 mg | 6.9 % |
| Potassium | 69 mg | 3.4 % |
| Phosphorus | 58 mg | 8.3 % |
| Iodine | 0.14 µg | 0.1 % |
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 bowl (250 g) of oats, cooked with water?
1 bowl (250 g) of oats, cooked with water has 165 calories, with 6.3 g protein, 25 g carbs and 3.2 g fat.
How much protein is in oats, cooked with water?
Oats, cooked with water has 2.5 g protein per 100 g. That is 15% of its calories.
How many carbs are in oats, cooked with water?
Oats, cooked with water has 10 g carbs per 100 g, including 0.14 g sugars and 2.1 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C133032. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.