Calories in 2 Cups of Oatmeal

2 cups of oatmeal (480 g) has 307 calories. That is 15% of a 2,000 calorie diet.

The calories come from 11 g of protein, 5.2 g of fat and 55 g of carbohydrates, a split of 14% protein, 15% fat and 71% carbs. For comparison, 1 1/2 cups of oatmeal has 230 calories. Burning 307 calories takes about 55 minutes of brisk walking or 25 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Oatmeal Calorie Calculator

AmountUnit

307cal

in 2 cups of oatmeal (480 g)

Protein11 g14% of calories

Fat5.2 g15% of calories

Carbs55 g71% of calories

15% of a 2,000 calorie day

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Oatmeal calories by serving size

Common amounts of oatmeal with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	32	1.1 g	0.5 g	5.7 g
100g	100 g	64	2.2 g	1.1 g	11 g
4 oz	113 g	73	2.5 g	1.2 g	13 g
1/2 cup	120 g	77	2.7 g	1.3 g	14 g
200g	200 g	128	4.4 g	2.2 g	23 g
1 cup	240 g	154	5.3 g	2.6 g	27 g
2 cups	480 g	307	11 g	5.2 g	55 g

Oatmeal vs similar foods

Calories per 100 g compared with other grains, rice and pasta.

Oatmeal Made with Milk116

Maple Flavored Instant Oatmeal102

Fruit Flavored Instant Oatmeal100

Reduced Sugar Oatmeal85

Instant Oatmeal68

Oatmeal64

Multigrain Oatmeal56

Oatmeal: common questions

How many calories are in 2 cups of oatmeal?

2 cups of oatmeal weighs about 480 g and has 307 calories.

How much protein is in 2 cups of oatmeal?

2 cups of oatmeal has 11 g of protein, which is 21% of the 50 g Daily Value.

How many carbs are in 2 cups of oatmeal?

2 cups of oatmeal has 55 g of carbohydrates, including 8.2 g of fiber and 0.8 g of sugars.

How much oatmeal is 100 calories?

100 calories of oatmeal is 156 g, about 3/4 cup of oatmeal.

More about oatmeal

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2708381. Original description: Oatmeal, regular or quick, made with water, no added fat. Portion weights are USDA household measures.