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Last updated: Aug 9, 2026

Food Exchange

Oatmeal w/Skim Milk

Hot Cereal BarPopular

Food Exchange Oatmeal w/Skim Milk is carb-leaning, with about 70% of macro calories from carb. Each serving has 214 calories, 9g protein, 37g carbs, and 3g fat, making it a lighter restaurant option to compare with larger meals.

1 12oz oatmeal

Serving Size

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214

Calories

Per serving

9 g

Protein

37 g

Carbs

3 g

Fat

Nutrition Facts

Amount per serving

Calories214 kcal

% Daily Value*

Total Fat 3 g4%

Saturated Fat 1 g5%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 3 mg0%

Total Carbohydrate 37 g13%

Dietary Fiber 6 g21%

Total Sugars 1 g—

Protein 9 g18%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

214

kcal

Protein9 g (17%)

Carbs37 g (70%)

Fat3 g (13%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density4.2/10

17% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate54 min walk

About 21 minutes of running for these calories.

Key Nutrients

Protein 9 g18%

Fiber 6 g21%

Sodium 3 mg0%

Sugars 1 g—

Saturated Fat 1 g5%

How we calculate these values

Diet Compatibility

High protein4.2/10 protein density from 9g protein and 214 calories.No

Lower carb37g carbs per serving.No

Low fat3g total fat per serving.Yes

High sugar1g total sugars per serving.No

High sodium3mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Oatmeal w/Skim Milk has 83 more calories than 5 Star Mushroom Soup and 4g more protein. Compare

Oatmeal w/Skim Milk has 204 more calories than Aged Balsamic Vinegar and 9g more protein. Compare

5 Star Mushroom Soup131 kcal · 5 g proteinAged Balsamic Vinegar10 kcal · 0 g proteinAlmond Croissant497 kcal · 12 g proteinAlmonds110 kcal · 6 g proteinAmerican Cheese Slice90 kcal · 6 g proteinApple20 kcal · 0 g protein

Compare with 5 Star Mushroom Soup

Oatmeal w/Skim Milk Compared With Nearby Items

Food Exchange Oatmeal w/Skim Milk is listed in the Hot Cereal Bar category with 214 calories, 9g protein, 37g carbs, and 3g fat per serving.

Data Source and Methodology

Nutrition values for Oatmeal w/Skim Milk are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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