How many carbs are in oatmeal?
1 oz, dry, yields of oatmeal contains about 19g of carbohydrate, 16.1g net carbs after subtracting 2.9g of fiber, 3.7g of protein, and 129 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz, dry, yields (170g) | 19g | 2.9g | 16.1g |
| 1 cup, cooked (240g) | 26.8g | 4.1g | 22.7g |
| 1 cup, dry, yields (485g) | 54.2g | 8.2g | 45.9g |
| 100 grams (100g) | 11.2g | 1.7g | 9.5g |
Net carbs in oatmeal
1 oz, dry, yields of oatmeal contains 16.1g of net carbs — total carbs (19g) minus dietary fiber (2.9g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for oatmeal (per 100g)
- Calories: 76 kcal
- Carbohydrate: 11.2g
- Dietary fiber: 1.7g
- Sugars: 0.2g
- Protein: 2.2g
- Fat: 2.6g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2343864). Values are per 100 grams.
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How many carbs are in oatmeal?
1 oz, dry, yields of oatmeal contains about 19g of total carbohydrate. After subtracting 2.9g of fiber, the net carbs are about 16.1g.
How many net carbs are in oatmeal?
Net carbs in 1 oz, dry, yields of oatmeal are about 16.1g — that is total carbs (19g) minus dietary fiber (2.9g). See our net carbs explainer for the full calculation.
Is oatmeal good for diabetics?
Oatmeal contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is oatmeal keto-friendly?
Whether oatmeal fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 oz, dry, yields) provides about 16.1g of net carbs.