Carbs in oatmeal
1 cup cooked of oatmeal has 28 g carbs, 24 g net. That serving is over a 20 g keto carb budget.
| Calories | 166 |
|---|---|
| Carbs | 28.1 g |
| Fiber | 4 g |
| Net carbs | 24.1 g |
| Sugars | 0.6 g |
- 121% of a 20 g daily carb budget
- 48% of a 50 g daily carb budget
- 19% of a 130 g daily carb budget
Lower-carb swaps
- White bread · 14 g net in 1 slice
- Corn · 19 g net in 1 medium ear
- Sweet potato · 20 g net in 1 medium sweet potato
Planning numbers, not medical advice. Talk to a doctor before a big change. We keep a floor of 1,200 calories for women and 1,500 for men.
Turn this into a week of dinners and a grocery listHow this is calculated
Numbers are USDA FoodData Central SR Legacy “Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt”, FDC ID 173905. Values are per 100 g, scaled to the serving you pick. Net carbs = carbohydrate by difference minus total dietary fiber. Sugar alcohols are not subtracted. These are whole-food rows, not branded labels.
Servings
| Serving | Carbs | Net | Calories |
|---|---|---|---|
| 100 g | 12 g | 10.3 g | 71 |
| 1 cup cooked | 28.1 g | 24.1 g | 166 |
What this looks like as dinners
Creamy Parmesan Oat Risotto
54 g carbs · 14 g protein · 410 kcal · estimated $1.69 a serving
Black Bean Veggie Burgers
78 g carbs · 23 g protein · 580 kcal · estimated $1.72 a serving
Mushroom Thyme Savory Oatmeal
52 g carbs · 14 g protein · 390 kcal · estimated $1.94 a serving
Estimated ingredient cost from Carby’s catalog and store price factors. Not live shelf prices. Package sizes, local prices, tax and food you already have can change your checkout total.
Your questions
How many carbs are in oatmeal?
The table uses USDA FoodData Central (FDC ID 173905, SR Legacy). Net carbs equal carbs minus fiber. Change the serving to see 100 g, a usual piece or cup, or your own grams.
Can I eat oatmeal on keto or low carb?
Compare the net carbs for your serving with a 20 g keto budget or a 50 g to 130 g low-carb budget. The page shows that share. It is a food number, not medical advice.
How do I use oatmeal in cheap dinners?
Scroll to the dinners on this page for catalog meals that use oatmeal, with estimated ingredient cost. For a full week and a grocery list, open the budget meal planner. Set a cap with the dinner budget calculator first if you want.
How do I turn these numbers into cheap dinners?
This page is a free calculator. For a week of dinners and a grocery list, open the budget meal planner. Set a grocery number first with the dinner budget calculator if you want a cost cap.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. FDC ID 173905 (SR Legacy), downloaded 2026-10-29. https://fdc.nal.usda.gov/food-details/173905/nutrients. License CC0 1.0. Updated October 29, 2026. Reviewed by the owner of Carby. Planning numbers, not medical advice.