Cooked oatmeal is 71 calories per 100g, but the standard half-cup of dry oats (40g) lands at 150 calories — that's the number on most labels. Oats deliver a steady release of carbs and around 4g of fiber per dry serving, which is why they anchor most fitness breakfasts.
Calories scale with portion. Here's how a typical oatmeal serving translates in your tracker:
Point your iPhone camera at oatmeal and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreOatmeal has approximately 71 calories per 100g (cooked). A typical serving — 1 cup, cooked (234g) — comes in at 166 calories.
2.5g of protein per 100g (cooked). That puts oatmeal at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Oatmeal is naturally low-calorie at 71 kcal per 100g (cooked), so it's easy to fit into a deficit.