How many calories are in Oatmeal?

Oatmeal contains 130 calories per 100g serving, with 30g of protein, 26g of carbohydrates, and 2g of fat.

Is Oatmeal good for fat loss?

Oatmeal has a macro efficiency score of 0.92 (scale: 0–1.0). It provides 92% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

0.92

Verified Asset

High Efficiency

Oatmeal.

Metabolic profile analysis. Technical breakdown of Oatmeal and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy130kcal

Bio-Protein30g

Carbohydrates26g

Total Lipids2g

Nutritional Efficiency Report

Oatmeal is a low-calorie food with high-protein content. At 130 kcal per 100g, it delivers 30g of protein — representing 92% of its total caloric load. Carbohydrates account for 80% and fats for 14% of calories.

"Efficiency Score 0.92 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At 26g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

Protocol Compatibility

Ketosis Impact

At 26g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

Thermic Effect (TEF)

Protein content of 30g per 100g triggers a significant Thermic Effect of Food. The body expends approximately 20–30% of protein calories during digestion, yielding a net caloric benefit compared to equivalent fat or carbohydrate sources.

Expand Your Protocol.

Based on the metabolic profile of Oatmeal, these related data nodes are most relevant to your nutrition architecture:

High Protein Foods Fat Loss Foods Database

Integrate Asset.

Use the clinical weekly planner to distribute Oatmeal across your metabolic windows.

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1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

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2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Oatmeal is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.