Branded Food · Umpqua Oats, Inc

Oatmeal

According to USDA FoodData Central (FDC ID 453475, data refreshed July 2026), nutrition facts per 73g serving, sourced verbatim.

296
Calorieshigh density
7.0g
Proteingood source · 14% DV
52.0g
Carbsgood source · 19% DV
7.0g
Fatmoderate · 9% DV
296 calories per 73g serving

Oatmeal contains 296 calories per 73g serving according to USDA FoodData Central. It has 7.0g of protein, 7.0g of fat, and 52.0g of carbohydrates per serving. Data is sourced verbatim from the Branded Food database, refreshed July 2026.

  • More protein than 50% of USDA whole foods

The verdict

Oatmeal is fiber-rich, with 6.8g of dietary fiber per 100g.

9.6g
protein per 100g
Top 50%
protein vs USDA whole foods
405
calories per 100g
6.8g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Oatmeal by Umpqua Oats, Inc contains 296 calories per 73g serving (405 kcal per 100g USDA basis), according to the USDA FoodData Central database. It provides 7.0g of protein, 7.0g of fat, and 52.0g of carbohydrates per 73g serving. Dietary fiber: 5.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values shown match the FDA-format Nutrition Label, computed per serving from USDA per-100g amounts via the manufacturer-declared serving size. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

🌾 Good Fiber Source

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Oatmeal is catalogued there as FDC ID 453475, a branded food entry from Umpqua Oats, Inc. Every figure on this page comes from USDA laboratory analysis under the FDC Branded Food program, standardized to 100 g so it can be compared fairly against any other food in the database. The Nutrition Label below shows the per-serving values that match the package; the per-100 g basis is noted where the two differ.

By the per-100g standardization, Oatmeal reads as good fiber source within common dietary frameworks. Check the full breakdown above for vitamins, minerals, and amino acids.

Nutritional Value at a Glance

Oatmeal is a carbohydrate-dense food that can serve as a quick energy source.

At 18% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 73g Amount per serving Calories 296 % Daily Value* Total Fat 7g 9% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 0mg 0% Sodium 200mg 9% Total Carbohydrate 52g 19% Dietary Fiber 5g 18% Total Sugars 19g Includes 0g Added Sugars 0% Protein 7g Vitamin D 0mcg 0% Calcium 30mg 2% Iron 2mg 9% Potassium 136mg 3% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 73g serving · 405 kcal per 100g basis

Macro Breakdown

296
Calories per 73g serving
405 kcal per 100g (USDA basis)

296 kcal = 15% of FDA 2,000 kcal Daily Value

0%100%15of 2,000 kcal
296 kcal = 15% of FDA 2,000 kcal Daily Value
P: 7.0gF: 7.0gC: 52.0g
7.0g
Protein
14% DV
7.0g
Total Fat
9% DV
52.0g
Carbs
19% DV
5.0g
Fiber
18% DV
19.0g
Sugar
no FDA DV
200mg
Sodium
9% DV

Values shown per 73g serving, match the FDA Nutrition Label panel. USDA stores the raw amounts per 100g; this page applies the manufacturer-declared serving size to render the on-package values.

Where Oatmeal ranks on protein

Its 9.6g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Oatmeal vs every USDA reference food

USDA reference (whole) foods with a protein value

10 Top 50% higher than 50% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 71.2 G
26%
Energy 405 KCAL
Fiber, total dietary 6.8 G
24%
Protein 9.6 G
19%
Total Sugars 26.0 G
Total lipid (fat) 9.6 G
12%

Minerals

Nutrient Amount % DV
Calcium, Ca 41 MG
3%
Iron, Fe 2 MG
12%
Potassium, K 186 MG
4%
Sodium, Na 274 MG
12%

Lipids

Nutrient Amount % DV
Cholesterol 0 MG
0%
Fatty acids, total saturated 1.4 G
7%
Fatty acids, total trans 0.00 G

Key takeaways

  • Oatmeal delivers 7.0g of protein per 100g, more than 50% of USDA whole foods. See the protein ranking
  • It carries 296 calories per 100g.
  • Based on its per-100g profile, it fits good fiber source patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

No close calorie matches in the same category. Browse the full category index to explore other foods, or use the compare tool to line up any two foods side-by-side.

Frequently Asked Questions

How many calories are in Oatmeal? ▼
Oatmeal contains 296 calories per 73g serving (405 cal per 100g basis, USDA storage). It has 7.0g of protein, 7.0g of fat, and 52.0g of carbohydrates.
What are the macros in Oatmeal? ▼
Per 73g serving, Oatmeal has 7.0g protein (9% of calories), 7.0g fat, and 52.0g carbs. Fiber: 5.0g. Sugar: 19.0g.
How much sodium is in Oatmeal? ▼
Oatmeal contains 200mg of sodium per 73g serving, which is 9% of the recommended daily limit (2,300mg).
Is Oatmeal high in fiber? ▼
Oatmeal contains 5.0g of dietary fiber per 73g serving, which is 18% of the daily recommended value (28g).
Is Oatmeal keto-friendly? ▼
Oatmeal has 52.0g of carbs per 73g serving (70% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Oatmeal good for a diet? ▼
Oatmeal has 296 calories per 73g serving. Fat content: 7.0g. Contains 5.0g fiber which aids digestion.
How does Oatmeal compare to other foods? ▼
Oatmeal provides 296 calories and 7.0g protein per 73g serving. That is 42 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 453475) — Branded Food database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

How serving-size math works on this page: USDA stores all nutrient amounts on a per-100g basis for consistency across the catalog. Because the manufacturer declared a 73g serving for this product, the headline values (calories, macros) are multiplied by 73/100 = 0.730 to render the same values you would read on the FDA Nutrition Facts panel. The page surfaces both bases for full transparency.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.