Also, an oatmeal cup from RX A.M. has 12 grams of protein, mostly from egg whites and almonds, gets some sweetness from dates, and has no added sugars.

As for how many calories are in a cup of oatmeal, one cup of plain oatmeal contains 300 calories. It also includes 56 grams of carbs for fuel and 10 grams of muscle-building protein.

Preparation. Step 1. In a large (at least 12-oz.) wide-bottomed mug, stir together flour, oatmeal, and baking powder with a fork. (Or, better yet, prep these ingredients together the night before ...

If you buy sweetened oatmeal, pick one with 8 grams or less of added sugars per serving. Some oatmeal cups Consumer Reports checked out pump up the protein and fiber with highly-processed ingredients.

Also, an oatmeal cup from RX A.M. has 12 grams of protein, mostly from egg whites and almonds, gets some sweetness from dates, and has no added sugars.