Calories in oats
Nutrition facts, healthier choices and weight-loss tips. Reviewed by Dt. Alka Pal, Clinical Dietitian.
Nutrition facts per serving
| Nutrient | Amount |
|---|---|
| Calories | about 150 to 155 kcal |
| Protein | 5.5 g |
| Carbohydrate | 27 g |
| Fat | 2.8 g |
| Fibre | 4 g |
Calories in common variations
| Serving | Approx. calories |
|---|---|
| 1 bowl oats cooked in toned milk | about 250 to 280 kcal |
| 1 bowl homemade masala oats | about 180 to 220 kcal |
| 1 packet instant flavoured oats | about 150 to 200 kcal, often with added sugar |
Are oats good for weight loss?
Oats are high in soluble fibre, which keeps you full and helps cholesterol and blood sugar. They make an excellent weight-loss breakfast without added sugar.
Healthier ways to eat oats
- Choose plain rolled oats over flavoured instant packets.
- Cook them with vegetables as masala oats, or with toned milk and fruit.
- Add nuts or seeds for protein and healthy fat.
Frequently asked questions
How many calories are in oats?
40 g oats (about half a cup, dry) has about 150 to 155 calories.
Are oats good for diabetics?
Plain rolled or steel-cut oats in moderate portions suit many people with diabetes.
Can I eat oats every day?
Yes, oats are a healthy daily breakfast when you vary the toppings.
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Want to know your own numbers?
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Reviewed by Dt. Alka Pal, Clinical Dietitian, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with portion size, brand and cooking method. For general information; not a substitute for personal medical advice.
Know your own calorie needs
Check your BMI, body fat and daily calories in 2 minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesBook a consultationReviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with size, recipe and cooking method. For general information only; not a substitute for personal medical advice.