Carbs in Oatmeal
Oatmeal (per 100 g) contains 12g total carbs, 10.3g net carbs, 1.5g fat, 2.5g protein, and 71 calories.
Last updated June 10, 2026 · Reviewed by Jordan Lee, RD, Registered Dietitian
10.3g
Net carbs
12g
Total carbs
1.7g
Fiber
2.5g
Protein
1.5g
Fat
71
Calories
Values per 100 g.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup cooked | 24.1g | 28.1g | 5.9g | 166 |
| 100 g (3.5 oz) | 10.3g | 12g | 2.5g | 71 |
| 1 oz (28 g) | 2.9g | 3.4g | 0.7g | 20 |
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 71 |
| Total carbs | 12g |
| Net carbs | 10.3g |
| Fiber | 1.7g |
| Sugar | 0.3g |
| Sugar alcohols | 0g |
| Protein | 2.5g |
| Fat | 1.5g |
| Sodium | 4mg |
| Potassium | 70mg |
Source: USDA FoodData Central (Survey (FNDDS)). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in oatmeal?
- Oatmeal has 12g of total carbs and 10.3g of net carbs per 100 grams.
- How many net carbs are in oatmeal?
- Oatmeal has 10.3g of net carbs per 100 grams (total carbs 12g minus 1.7g fiber).
- Is oatmeal keto-friendly?
- Oatmeal has 10.3g net carbs per 100g, which is high for keto. Enjoy it in small portions or save it for higher-carb days.
- How many calories are in oatmeal?
- Oatmeal has 71 calories per 100 grams.
- How many carbs are in 1 cup cooked of oatmeal?
- 1 cup cooked of oatmeal (234g) has about 24.1g net carbs, 28.1g total carbs, and 166 calories.
