Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
FDC 173905cup (234 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · +0 vs Breakfast cereals medianCooked simply in water without salt, this bowl of oats scores 61 of 100, a Good band result and 16th of 30 breakfast cereals, though cooking dilutes it to just 71 calories per 100 grams and no single nutrient here clears the standout reporting threshold.
A cup works out to 234 grams and typically serves as a plain base for toppings like fruit, nuts, or a spoonful of sweetener. Because water dilutes the dry grain so much, that cup provides only about 2.5 g of protein and 1.7 g of fiber per 100 g, well under what the same weight of dry oats offers, and sodium sits at a negligible 4 mg per 100 g since none was added.
See how this score is calculated, build a plate around cereals, oats, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | 4% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.27 g | |
| Protein | 2.5 g | 5% |
| Potassium | 70 mg | 1% |
| Calcium | 9 mg | 1% |
| Iron | 0.9 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.73 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.4 mg | 0% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.63 g | |
| Protein | 5.9 g | 12% |
| Potassium | 164 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173905Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, oats, instant, fortified, with cinnamon and spice, dryDensity 61 vs 61Cereals, oats, regular and quick, not fortified, dryDensity 62 vs 61Cereals ready-to-eat, frosted oat cereal with marshmallowsDensity 62 vs 61Original analysis by NutriVerdict
In the kitchen and how to use it
Plain cooked oatmeal is made by simmering rolled or quick oats in water with no salt added, producing a soft, thick porridge with a neutral, mild flavor. It's traditionally topped with fresh fruit, nuts, or a spoon of nut butter, and also works as a base for baked oatmeal, oat bars, or overnight oats once cooled and refrigerated. Because no salt or sweetener goes into the pot, whatever toppings are added end up carrying most of the flavor, which makes this version a blank canvas rather than a finished dish on its own; some cooks stir in a pinch of cinnamon or a mashed banana while it's still on the stove.
Dry oats keep well for months in a sealed container in the pantry, though cooked porridge is best eaten fresh rather than stored for long, or refrigerated for a day or two and reheated with a splash of extra water. At just 71 calories per 100g, a full cup cooked (234g) fills a bowl for relatively few calories, with 1.7g of fiber and 2.54g of protein per 100g, making it a light base to build a more substantial breakfast around with milk, nut butter, or fruit stirred in. Sodium sits at only 4mg per 100g and sugar at just 0.27g since nothing is cooked in beyond the oats and water themselves.
Frequently asked questions about cereals, oats
How many calories are in plain cooked oatmeal?
Cooked with water and no salt, it has 71 calories per 100g, or about 166 calories in a full 234g cup.
Is this oatmeal low in sodium?
Yes, cooked without added salt it has just 4mg of sodium per 100g.
What pairs well with plain cooked oatmeal?
Fresh fruit, nuts, cinnamon, or a splash of milk are common toppings since the oats themselves have a neutral, mild flavor.