🥣 Nutrition FactsDecember 7, 2025
Calories in Oatmeal: Complete Nutrition Guide
Oatmeal is a breakfast staple that can either support your diet or sabotage it — depending on what you add. Here's everything you need to know.
Quick Answer (1 Cup Cooked, Plain)
158
Calories
27g
Carbs
6g
Protein
4g
Fiber
Oatmeal Calories by Type
| Oatmeal Type | Calories (1 cup cooked) | Carbs | Fiber |
|---|---|---|---|
| Old Fashioned (rolled oats) | 158 cal | 27g | 4g |
| Steel Cut Oats | 170 cal | 29g | 5g |
| Quick/Instant (plain) | 158 cal | 27g | 4g |
| Overnight Oats (with milk) | 270 cal | 40g | 5g |
Dry vs. Cooked Oats
Important: Oats absorb water when cooked, changing the calorie density:
| Measurement | Calories |
|---|---|
| 1/2 cup dry oats | 150 cal |
| = 1 cup cooked oats | 158 cal |
| 100g dry oats | 389 cal |
| 100g cooked oats | 68 cal |
Oatmeal + Toppings: Where Calories Add Up
Plain oatmeal is low-calorie, but toppings can double or triple the count:
| Topping | Serving | Calories Added |
|---|---|---|
| Banana (sliced) | 1 medium | +105 cal |
| Blueberries | 1/2 cup | +42 cal |
| Honey | 1 tbsp | +64 cal |
| Brown Sugar | 1 tbsp | +52 cal |
| Peanut Butter | 2 tbsp | +190 cal |
| Almonds (sliced) | 2 tbsp | +80 cal |
| Walnuts | 2 tbsp | +98 cal |
| Maple Syrup | 2 tbsp | +104 cal |
| Milk (whole) | 1/2 cup | +75 cal |
| Butter | 1 tbsp | +102 cal |
Instant Oatmeal Packets (Popular Brands)
| Brand/Flavor | Calories | Sugar |
|---|---|---|
| Quaker Original | 100 cal | 0g |
| Quaker Maple & Brown Sugar | 160 cal | 12g |
| Quaker Apples & Cinnamon | 160 cal | 12g |
| Nature's Path Organic | 150 cal | 8g |
Diet-Friendly Oatmeal Tips
- Use water instead of milk — saves 75-150 calories
- Sweeten with stevia or monk fruit — zero calories vs. 50+ from sugar
- Add protein powder — more filling without many extra calories
- Top with berries, not banana — blueberries have half the calories
- Measure your toppings — especially peanut butter and honey
- Choose plain instant packets over flavored ones (12g less sugar)
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