Oatmeal illustration

Oatmeal

Breakfast

The Verdict

Oatmeal provides 389 kcal per 100g as a calorie-dense, high-fibre food. Its macronutrient profile shows 16.9g protein, 6.9g fat, and 66.3g carbohydrates.

The Lab Report

Per 100g, Oatmeal delivers 16.9g protein, 6.9g fat (1.2g saturated), and 66.3g carbohydrates with 10.6g dietary fibre. Notable micronutrients include Iron (4.7mg), Potassium (429mg).

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels. Tracking Tip: Dry rolled oats per 100g. A typical portion (40g) = 156 kcal. Cook with water/milk.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Oatmeal is one of the most recommended foods for acid reflux. It absorbs excess stomach acid, is high in fibre, and its bland profile makes it extremely well-tolerated.

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Low Sugar GREEN

Low Sugar Protocol

Plain oatmeal contains only 0.3g sugar per 100g (cooked) — virtually sugar-free. However, flavoured or instant varieties can contain 10-15g added (free) sugar. Always choose plain oats and add your own toppings.

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Lose Weight GREEN

Lose Weight Protocol

Cooked oatmeal provides 68 kcal/100g with excellent satiety from beta-glucan fibre. One of the most filling breakfast options per calorie.

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Balance GREEN

Balance Protocol

Oatmeal is rich in beta-glucan fibre that supports heart health and blood sugar management. An excellent balanced breakfast staple.

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Quick Reference

Deception Level LOW
Satiety ROI HIGH
Binge Risk 1/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 389.0 kcal
Protein 16.9 g
Fat 6.9 g
Saturated Fat 1.2 g
Carbohydrates 66.3 g
Fibre 10.6 g
Sugar 0.0 g
Sodium 2.0 mg
Potassium 429.0 mg
Calcium 0.0 mg
Iron 4.7 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density MEDIUM

Moderate calorie density at 389 kcal/100g. Standard portions are manageable within most dietary frameworks.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 16.9g protein and 10.6g fibre.

Tracking Difficulty LOW

Easy to track accurately. Consistent form with predictable caloric content per unit.

Frequently Asked Questions

How many calories and carbs are in Oatmeal?

Oatmeal contains 389 kcal and 66.3g of carbohydrates per 100g.

DietVox Insight: DietVox rates Oatmeal with a 'LOW' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Oatmeal good for weight loss?

At 389 kcal/100g, Oatmeal is calorie-dense and requires portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 1/10, suggesting manageable portion control.

Is Oatmeal a good source of protein?

Yes, Oatmeal provides 16.9g of protein per 100g, making it a good protein source.

DietVox Insight: DietVox rates the Satiety ROI as HIGH. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Oatmeal, per 100g serving. USDA FoodData Central

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