Calories from oatmeal: the most important questions and answers

Kalorien von Haferflocken: Die wichtigsten Fragen und Antworten

The first thought that probably springs to mind for many people when they think of oatmeal is that it packs a lot of calories. In addition, the question then automatically arises as to whether one could gain weight by consuming it.

These and other questions will be answered in detail in this article, so that at the end you will know what you need to know about the calories in oatmeal. In addition, the calories of two popular preparation methods were calculated and listed, and various alternatives to oatmeal were described at the end.

the essentials in brief

  • 100 grams of oatmeal contains around 366 calories. (4) They also contain numerous minerals, vitamins and iron. (2)
  • Oatmeal is high in fiber. For example, 100 grams of rolled oats contain about 10 grams of fiber. (3) These ensure a long-lasting feeling of satiety. (2)
  • If you cannot or do not want to eat oatmeal, you can fall back on various alternatives. These include, for example, rice flakes, kamut flakes, quinoa, hierse flakes, hemp seeds, lupine flakes, chia seeds or soy flakes.

Calories in oatmeal: what you need to know

The first thing most people probably think of when they hear oatmeal is that it packs quite a punch. With the number of calories oats contain, there's no way they can be healthy, right? Not to mention that the opposite should actually be the case? But does it really mean that a high calorie count means that a food is unhealthy or even makes you gain weight?

In the following, we would like to answer the most important questions about calories from oatmeal and give you an overview of this topic.

How many calories does oatmeal have?

The first question you'll probably want answered when it comes to calories in oatmeal is how many calories are in oatmeal. To give you an overview, we have created a table for you. (4)

quantity (4) calories (4)
25g 91.5 calories
50g 183 calories
100 g 366 calories
300g 1,098 calories

So that you don't have to convert the quantities and calories, we have listed various information in the table.

What are the nutritional values ​​of oatmeal?

In addition to the question of how many calories are in oatmeal, there is also the question of what nutritional value oatmeal has.

Oats have numerous vitamins, minerals and iron.

Finally, oats also contain polyunsaturated fatty acids and fiber. Vitamins found in oats include various B vitamins. Minerals found in oats are iron as well as zinc and magnesium. The protein content in oats is around 13 g per 100 g. (2)


Oatmeal has a satiating effect due to the high proportion of fiber it contains. (Image Source: Melissa Di Rocco / unsplash)

The following table is intended to give you a somewhat detailed overview of the nutritional values ​​found in oats. It should be noted here that the information relates to 100 g of oat flakes. (3)

nutritional value (3) Amount per 100g (3)
calorific value 1,557kJ
protein content 13.5g
carbohydrates 58.7g
of which sugars 1.3g
fiber 10g
water content 10%

Oats also contain a large amount of fiber (3). A higher intake of these can be preventative for various diseases. (7, 8) Especially water-soluble fiber can reduce the risk of coronary heart disease. (7) Fiber can also counteract and lower high cholesterol levels (8).

Finally, we want to give a more detailed overview of the vitamins and minerals contained in oats. Here we have created a table and list for you to give you an overview.

nutritional value (3) Amount per 100g (3)
Vitamin A 0.04 mg
Vitamin B1 0.59 mg
Vitamin B2 0.15 mg
Vitamin B6 1.3g
Vitamin B12 0mg
vitamin C 1 mg
Vitamin D 0.21 µg
vitamin E 1.5 mg

Last but not least, it is also relevant to know how much of which minerals are contained in oats. Please note, however, that not all information has been explicitly listed.

  • Iron: 5.8 mg (3)
  • Magnesium: 130 mg (3)
  • Salt: 0.0173g (3)
  • Zinc: 4.3 g (3)

In the following we would like to answer further interesting and interesting questions about the topic of calories in oatmeal.

Do tender or crunchy oat flakes have different calories or nutritional values?

Oatmeal is not just oatmeal. They differ again in pithy and tender flakes. Now the question arises whether there are also differences in terms of the calorie content or nutrients in these different types of oatmeal. (14)

Just try which kind you prefer.

However, this is not the case, because both variants are made from the whole grain. The distinction between tender and pithy only refers to the size of the oat flakes. (14)

Healthy mix with oatmeal

Most products that are commercially available are tender oatmeal. (Image source: Edward Howell / unsplash)

It should be noted, however, that the tender oat flakes lose their consistency more quickly in water or milk and the kernels retain their bite longer and swell more slowly. (14)

How many calories are in oatmeal with milk?

The preparation of oatmeal with milk is now a popular classic. The milk increases the overall calorie content of the meal. Finally, the question arises as to which milk you use. We have listed different variants for you below, so hopefully your variant is included and you don't have to search for the calorie content for a long time.

  • Rolled oats (50 g, 183 kcal) with whole milk (200 ml, 128 kcal): 311 kcal (4, 9)
  • Rolled oats (50 g, 183 kcal) with semi-skimmed milk (200 ml, 98 kcal): 281 kcal (4, 9)
  • Rolled oats (50 g, 183 kcal) with oat milk (200 ml, 90 kcal): 273 kcal (4, 10)
  • Rolled oats (50 g, 183 kcal) with almond milk (200 ml, 94 kcal): 277 kcal (4, 10)
  • Rolled oats (50 g, 183 kcal) with soy milk (200 ml, 72 kcal): 255 kcal (4, 10)

If you add other ingredients (such as fruit, nuts, etc.) to your porridge, the number of calories in each ingredient must be added.

How many calories are in oatmeal with yogurt and banana?

Not only oatmeal with milk is a popular breakfast, but also oatmeal with yoghurt. Finally, add fruit, such as a banana, and you have a delicious breakfast. But how many calories are actually in a meal like this?

The respective quantities are important here. With 50 g of rolled oats (183 kcal) (4), 300 g of yoghurt (93 kcal) (9) and 200 g of banana (178 kcal) (11), the total number of calories is 454 kcal. If you stay with the ingredients mentioned above and choose 300 g whole milk yoghurt (183 kcal) (9) instead of yoghurt, the number of calories changes. Accordingly, the meal has 544 kcal.

What Happens When You Eat Oatmeal Every Day?

Probably one of the questions you ask yourself when it comes to oatmeal and the calories from oatmeal is what are the effects of consuming it on a daily basis.

First of all, there is the possibility that you can eat more consciously by having a breakfast with oatmeal, for example, since you can decide for yourself whether you want to eat something sweet or something savory.

Oatmeal can be combined with a wide variety of foods.

It's also possible that you'll feel less hungry. A serving of oats (approx. 50 g) contains 183 kcal and 5 g of fiber (3), making them very filling. Finally, it may be that breakfast becomes a ritual, for example by consuming oatmeal every day, and you may take more time for this meal as a result.

Do you gain weight from eating oatmeal?

Another relevant question for the (regular) consumption of oatmeal is whether you could gain weight from it. As mentioned earlier, while oatmeal is relatively high in calories (2), it doesn't necessarily mean you'll gain weight. The opposite is even possible. There is even an oatmeal diet where weight loss can be a goal. The fiber contained in the oatmeal keeps you full for longer. (3, 4)

Watch the amount of oatmeal you eat.

However, the well-known saying also applies to this question: The quantity makes the difference. If you eat so much oatmeal that you're over your daily calorie requirement, then there's a chance you're gaining weight.

Can Oatmeal Help You Lose Weight?

The question of whether oatmeal can help you lose weight goes hand in hand with the question of whether you gain weight from consuming it. To answer this question, yes, oatmeal can help you lose weight.

Strawberry mix with oatmeal

There is an oatmeal diet that could help or provide some sort of guide to losing weight with oatmeal. (Image source: Ana Azevedo / unsplash)

Because the carbohydrates in oatmeal are long-chain, they are slowly converted into glucose during digestion and enter the blood just as slowly. As a result, the blood sugar level rises in a controlled manner and you feel full longer and are supplied with energy for longer. You can fill up well with a portion of oatmeal (approx. 50 g). (13)

How fast can you lose weight with oatmeal?

There is no general answer to how quickly it is possible to lose weight by consuming oatmeal or following an oatmeal diet. Losing weight also depends on many different factors. It is also important that the specified number of calories is adhered to. (15) If you want to maintain your weight after losing weight, it is important to eat less, exercise more or both options. (12)

Three low-calorie breakfast ideas:

In order not only to answer the most important questions about calories from oatmeal, but also to give you something practical, we have three low-calorie breakfast ideas for you here.

  • Overnight oats with fruit (e.g. orange, banana or apple)
  • Porridge with maple syrup or agave syrup and some fruit and/or nuts. Porridge with vegetables is also possible
  • A baked oat meal with, for example, cinnamon, vanilla and apple

To ensure that breakfast remains low in calories, it is important to pay attention to the quantities here as well. For example, a basis could be 50-70 g of rolled oats. You could also achieve the weight specification with a mixture of oatmeal and, for example, hazelnuts or walnuts and vary it a bit. (10)

What alternatives are there to oatmeal?

If you need a change from oatmeal or if it is not an option for you for other reasons, we will present various alternatives to oatmeal below.

rice flakes

Rice flakes have the special advantage over oat flakes that they are gluten-free . This makes them particularly attractive for allergy sufferers. They are also ideal for overnight oats. A few fruits can be combined with this. (100g = 345kcal)

kamut flakes

Kamut flakes are very similar to rolled oats. However, they are about twice the size of oatmeal. Due to the large number of proteins they contain, they are ideal for building muscle. (100g = 378kcal (5))


There are different types of quinoa, the best known being white, red and black quinoa. If you want to go fast, you can also use puffed quinoa. An advantage of quinoa is that it has a fairly high iron content, making it ideal for vegetarians and vegans. (100g = 392kcal (5))

millet flakes

Millet belongs to the genus of sweet grasses. They contain many minerals, vitamins and iron and, like the rice flakes, are also gluten-free. In addition, compared to other types of grain, millet flakes contain a relatively large amount of silicon, which has a structural and supportive function. (100g = 360kcal (5))

hemp seeds

Hemp seeds are a valuable source of protein. You can now find them in many foods, such as tea or confectionery. They also contain important omega-3 fatty acids and antioxidants. (100 g (unpeeled) = 456 kcal)

lupine flakes

Lupine flakes belong to the category of legumes and are an important source of protein. They are therefore of particular interest to athletes. They're also low in carbohydrates and gluten-free.

Chia seeds

Like hemp seeds, chia seeds also contain important omega-3 fatty acids. These are considered to be anti-inflammatory, among other things. Chia seeds are also an important source of protein. (100g = 491kcal (16))

soy flakes

Soy flakes have a slightly nutty taste. They can be ideally prepared with all types of milk and spiced up with some fruit or nuts. (100g = 398kcal (4))

Especially if you want to vary your breakfast or your meals in general, it is valuable to know possible alternatives. You also have the option of preparing your porridge or overnight oats gluten-free.


The first thought that comes to mind when you think of oatmeal is probably high in calories. While this is initially correct, it does not necessarily mean that you will immediately gain weight by consuming oatmeal. There is plenty of fiber in oatmeal. These ensure a long feeling of satiety. This means that with a portion of oatmeal (approx. 50 g), for example, you are well full. There is even an option to lose weight using an oatmeal diet.

But as with many other foods, it is the quantity that counts. In addition to fiber, oatmeal also contains numerous minerals, vitamins and iron. If you cannot or do not want to eat oatmeal, you can also use an alternative. Possible alternatives are rice flakes, kamut flakes, quinoa, hierse flakes, hemp seeds, lupine flakes, chia seeds or soy flakes.


    German Zöliakie Gesellschaft eV Oats in the gluten-free diet. 2016. Source German Zöliakie Gesellschaft eV Oats in the gluten-free diet. 2020. Source FDDB. Oatmeal. OJSource Muesli, cornflakes, flakes calorie chart. 2021. Source Grain products calorie table. 2021. Source Fulgoni, VL, Chu, Y, O'Shea, M, Slavin, JL, DiRienzo, MA Oatmeal consumption is associated with better diet quality and lower body mass index in adults: the National Health and Nutrition Examination Survey (NHANES), 2001- 2010 Nutrition Research 35(12). 2015. pp. 1052-1059. Source Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 163(16), pp. 1897-1904. DOI:10.1001/archinte.163.16.1897. Source Pharmaceutical Newspaper. Whole grain products increase the effects of statins. 2015. Source Milk, dairy products calorie chart. 2021. Source Drinks (non-alcoholic) calorie table. 2021. Source Fruit calorie chart. 2021. Source Fäh, D. Lose weight without stress. 2019. Source Association of Grain, Milling and Starch Industry VGMS eV Carbohydrates. OJSource Jung, S., Lang, T., Roth, K., Walther, M., Müller, K. Oatmeal. OJSource Feichner, C. Oatmeal Diet. 2019. Source Nuts, seeds calorie chart. 2021. Source
Back to blog
Vorheriger Beitrag

Nächster Beitrag

Leave a comment

Please note, comments need to be approved before they are published.