Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 17, 2025
Oatmeal, regular or quick, made with water - nutritional information
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Oatmeal, regular or quick, made with water

🔥 76 Calories
💪 2.2g Protein
⚡ 11.2g Carbohydrates
🥑 2.6g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Oatmeal, regular or quick, made with water
Energy density
Moderate
76 kcal per 100g
Macro energy profile
Carb-led
11% Protein · 58% Carbohydrates · 30% Fat
Glycemic profile
Low GI
GI 55 · GL 6
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

76
kcal/100g
Protein
2.2g
Carbohydrates
11.2g
Fat
2.6g
Glycemic Index:
55

About Oatmeal, regular or quick, made with water

Oatmeal, whether regular or quick, made with water, is a popular breakfast dish derived from oats, a whole grain that has been cultivated for thousands of years. Originating in Europe, oats are known for their nutritional benefits and versatility in culinary applications. This dish is made by cooking oats in water, which gives it a creamy texture and makes it a comforting meal. Oatmeal is not only easy to prepare but is also a staple in many diets around the world, valued for its health benefits and nourishing qualities. Nutritionally, oatmeal is low in calories, with approximately 76 calories per 100 grams, making it an excellent choice for those looking to manage their weight. It contains a balance of macronutrients, including 2.2 grams of protein, 11.2 grams of carbohydrates, and 2.6 grams of fat. Oatmeal is rich in dietary fiber, particularly beta-glucans, which are known to support heart health and enhance satiety. Its versatility allows it to be incorporated into various meals, from breakfast bowls to baked goods, enhancing both flavor and nutrition.

Health Benefits

Supports heart health by lowering cholesterol levels.
Aids in digestion due to its high fiber content.
Helps maintain healthy blood sugar levels.
Provides sustained energy, making it ideal for breakfast.
Rich in antioxidants, which can reduce inflammation.
Promotes weight loss by enhancing feelings of fullness.
Contributes to muscle repair and growth due to its protein content.
May improve skin health thanks to its vitamins and minerals.
Supports gut health through beneficial prebiotic effects.
Boosts overall nutrient intake when combined with fruits and nuts.

Recommended Food Pairings

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Bananas - Adds natural sweetness and potassium, enhancing energy levels.
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Almonds - Provides healthy fats and protein, complementing the fiber in oatmeal.
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Honey - A natural sweetener that can elevate the flavor profile.
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Berries - Rich in antioxidants and vitamins, they add flavor and additional fiber.
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Cinnamon - Enhances flavor and may help regulate blood sugar levels.

How to Consume

Serving size
150g, approximately 1 medium cup cooked
Frequency
3-4 times per week
  • •Prepare with water or milk for added creaminess.
  • •Top with fruits and nuts for enhanced nutrition.
  • •Experiment with spices like cinnamon or nutmeg for flavor.
  • •Use as a base for breakfast bowls with yogurt.
  • •Incorporate into smoothies for a nutritious boost.

Selection & Storage

How to choose:

  • ✓Look for whole oats, ideally organic for better quality.
  • ✓Check for uniformity in size and color to ensure freshness.
  • ✓Avoid packages with broken seals or signs of moisture.
  • ✓Select products with the latest expiration dates for maximum freshness.
Storage
Store in a cool, dry place, ideally at room temperature with low humidity.
Shelf life
6-12 months in a sealed container; 3-4 months once opened.

Warnings & Contraindications

  • ⚠️People with celiac disease should avoid oats unless certified gluten-free.
  • ⚠️Individuals with oat allergies should refrain from consumption.
  • ⚠️Those on specific low-carb diets may need to limit intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Avoid adding excessive sugars or high-calorie toppings to maintain health benefits.

Frequently Asked Questions

How many calories does Oatmeal, regular or quick, made with water have?

Oatmeal made with water contains approximately 76 calories per 100 grams. This makes it a low-calorie food option, ideal for those looking to maintain or lose weight while still enjoying a nutritious breakfast.

Is Oatmeal, regular or quick, made with water healthy?

Yes, oatmeal made with water is a healthy choice. It is low in calories and packed with dietary fiber, particularly beta-glucans, which can help lower cholesterol and improve heart health. Additionally, it provides sustained energy and can aid in digestion.

How should Oatmeal, regular or quick, made with water be stored?

Oatmeal should be stored in a cool, dry place in an airtight container to prevent moisture and pests. Once opened, it is best consumed within 3-4 months for optimal freshness.

What are the benefits of eating Oatmeal, regular or quick, made with water?

Eating oatmeal provides numerous benefits, including improved digestive health due to its fiber content, enhanced heart health by lowering cholesterol levels, and sustained energy throughout the day due to its complex carbohydrates.

How much Oatmeal, regular or quick, made with water can I eat per day?

A typical serving size is around 150 grams, which is approximately 1 medium cup cooked. Consuming oatmeal 3-4 times a week is recommended for a healthy diet, providing you with beneficial nutrients without excess calories.

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