Calories in Oats

There are 389 calories in 100g oats while a cup of oats weighing 82 grams contains 306 calories. Calories in oats also depend on its preparation. Oats is a superfood filled with fiber, micronutrients and antioxidants. Oatmeal with water contains minimal calories while oats with sugar, milk and dry fruits have a higher value of calories. Oats can serve as a breakfast or an evening snack and are easy to digest. Since oats are loaded with micronutrients, vitamins and antioxidants, it helps in weight loss and is also known to have anti-fungal and anti-inflammatory properties. Oats are also a rare source of avenanthramides, a very powerful antioxidant. Find out more about oats here.


Oats or oatmeal is among the most popular breakfasts and evening snacks. It’s easy to digest and rich in fibre and micronutrients. Oats can also be added to smoothies, salads or eaten with bread and granola. It comes with numerous health benefits and is considered a healthy superfood. Whole oats contain a group of antioxidants that lend protection against heart diseases. Oats are also rich in calories and can be consumed to kickstart your day with freshness. Let’s have a detailed look at the calories in oats.

Oats Serving Size

Calories in Oats

Oats calories 100g


Oats Calories 1 Cup (82grams)


Oats Calories 2 Cups (164 grams)


As the table shows, oats calories per 100g serving is 389 while oats calories in 1 cup (82 grams) is 306.

Find out what should be your recommended daily calorie intake by checking our calorie calculator.

What Makes Oats a Healthy Superfood?

Oats are filled with fibre, micronutrients and antioxidants. Here is a look at the nutritional value in 100g serving of oats.

Oats Nutrition 100g


100 grams Oats Calories



17 gm


7 gm


0 gm


66 gm


10 gm



Regular consumption of oats can also aid in weight loss. Whole-grain oats are either eaten as oatmeal or crushed and added as a topping or condiment to various food items. As calories in oats with milk tend to increase, those working to lose weight should keep a tab on their daily calorie intake. Oats are among the rare sources of avenanthramides, a very powerful antioxidant. It’s also rich in carbohydrates and very starchy. It usually contains three types of starch on the basis of how long they take to break down.

Did You Know?

There's also a type of instant oatmeal that is easy to cook as it quickly absorbs water. The outer layer of oats is also eaten separately along with bread.

Calories in Popular Food Items Made with Oats

Now, let’s look at the calories in common foods when prepared with oats. Here’s a quick glance of the same:

Oat Recipes

Calories in Oats

Oatmeal with water


Oatmeal with almond milk


Oatmeal with milk


Oatmeal with sugar, milk and dry fruits


How Can Oats Help in Being Healthy?

Oats are a preferred breakfast choice and can be consumed in many ways, by adding a dash of milk, honey, yoghurt or simply using it to garnish a salad. Oats are rich in carbohydrates, fibre and vitamins. It is also easy to digest.

These are the health benefits of oats:

  • Weight Loss

Oats are loaded with the benefits of micronutrients, vitamins and antioxidants. It's a wholesome meal that regulates appetite while delivering all essential nutrients for the body. If you consume processed cereals for breakfast, you may consider replacing them with oats.

  • Smooth Skin

Oats also have anti-fungal and anti-inflammatory properties that make it a really good choice for a smooth and healthy skin texture. It also contains vitamins that help rejuvenate skin cells and manage collagen synthesis. Colloidal oatmeal, or finely ground oats, provides relief to itchy skin and dryness when it's applied to the skin.

  • Prevents Diabetes

Though it's not fully clinically verified yet, multiple studies have shown that regular consumption of oats reduces the chances of Type-2 diabetes. Oatmeal helps maintain heart health along with regulating blood sugar levels in the body.

  • Reduces Cholesterol

Oats are rich in beta-glucan, a type of fibre that helps reduce LDL cholesterol. The high soluble fibre in oats and antioxidants also prevent oxidation of LDL cholesterol.

  • Improves Digestion

Fibres present in oats aid with digestion and reduce the need for laxatives, especially among the elderly.

  • Boosts Immunity

Oats are rich in antioxidants such as selenium and zinc that bolster the body's immune mechanism and also regulate other metabolic functions. Copper and manganese, trace micronutrients vital for growth and development, are also found in oats. 1 cup of oats calories is sufficient for the day.


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Adverse Effects of Oats

Oats are one of the safest and healthiest food choices for you. However, if you are allergic to oats, you should avoid consuming it and other food items consisting of oats. There are health reports stating that oats can also create gas and bloating. To avoid this, start with a low intake while gradually increasing it to the desired amount. Once your body is used to it, the side effects can be minimised. Oats are also used in some skincare products like body lotion. However, applying such products to your skin can cause rashes in some cases.


Oatmeal is a nutritious and delicious food that offers numerous health benefits. Oats calories per 100 gm are sufficient to make one feel energised. Oats aid in digestion and also regulate blood sugar levels in the body. For those who are eyeing weight loss, oatmeal is a good breakfast substitute.


If you are a fitness enthusiast or have a particular health goal, then calculate using the BMI calculator and BMR calculator to keep your weight and calories in check. However, only healthy food choices cannot help you if you still fall ill or need to be hospitalised. In such unfortunate situations, having health insurance is important. You can choose from a wide range of health insurance options on Bajaj Markets.


Did you know you can also save money if you lead a healthy lifestyle? With healthy living, your chances of catching diseases and filing insurance claims are reduced, thereby bringing down your insurance premium amount. So don’t wait more and get health insurance from Bajaj Markets now!



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FAQs on Calories in Oats

How many calories are in 1 cup of oats?

There are 306 calories in 1 cup of oats.

How many calories are in 100g of oats?

There are 389 calories in 100g oats.

Are oats good for weight loss?

Yes, oats are loaded with the benefits of micronutrients, vitamins and antioxidants thus making it a good choice to shed some weight.

How many calories are in 1/2 cup of oats?

There are 153 calories in half a cup of oats, i.e. 41 g of oats.

Do oats help in reducing cholesterol?

Yes, oats are rich in beta-glucan. It is a type of fibre that helps reduce LDL cholesterol.

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