Oatmeal Calories- Complete Analysis: Benefit, Recipe, and more

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Hello to the health-conscious people! Are you looking for health and fitness diet ideas? wondering about Oatmeal Calories? I know in this era where diet is unhealthy, everyone is worried about their health and fitness. So if you are looking for a healthy, nutritious diet and keeps you fit, you are at the right place. Before discussing oatmeal calories, we must know what oatmeal is.

Avena Sativa is the scientific name of oats primarily eaten in the form of oatmeal. After a lot of searches, it is concluded that oatmeal has a range of potential health benefits.

A class of cereal grain that is mainly consumed as a breakfast cereal in the form of porridge. Oatmeal is also used in baked products such as oat bread, oatcakes, and oat cookies. Over the past few years, oatmeal has become the most popular ‘’healthy food’’ for the oatmeal calories.

Oatmeal is loaded with dietary fiber having a wide range of healthy cholesterol-lowering properties.

I’m going to discuss the health benefits of oats with the research behind these claims.

Benefits of consuming oatmeal:

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There are countless benefits of consuming oatmeal because oatmeal is a fiber-rich food, and we know well fiber-rich foods are so good for our health. In cereal grains, oatmeal has gained the best reputation when it comes to healthy eating. Whenever we talk about the disease, the first thing that comes to our mind is the food because what we are eating is directly related to our health. As someone well said it, ‘prevention is better than cure. As far as we are talking about the disease, we can cure it by changing our eating habits. Here I’m going to discuss some diseases that can be controlled by eating oatmeal.

Prevention of coronary artery disease by consuming oatmeal :

In 2008, a paper was published in the American Journal of Lifestyle Medicine, and they assessed several studies across more than 10 years. They found that eating food rich in whole oat is a source of soluble fiber that may help you reduce the risk of coronary heart diseases.
After 10 years of ongoing studies, they concluded that by consuming oats and oat-based products, you might reduce total cholesterol and LDL (low-density lipoprotein) cholesterol concentration without any adverse effect on HDL (High-density lipoprotein). Thus oatmeal calories are a perfect match for this problem.

Prevention of colorectal cancer by consuming oatmeal:

The Researchers of Britain and the Netherlands published evidence covering approximately 2 million people to evaluate that a high fiber diet (i.e. from whole grains and cereals like oatmeal) is associated with a lower risk of colorectal cancer. You can see their finding that is published in BMJ.

Do you know when you consume an additional 10 grams of fiber per day, you are reducing 10 % risk of developing colorectal cancer. After a lot of hard work and research authors concluded that ‘Maximum

Intake of dietary fiber, especially whole grains and cereal fiber, was directly linked with reducing the risk of colorectal cancer.’

Prevention of obesity by consuming oatmeal:

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According to the collection of scientific reviews that were published in 2014 in October, in a supplement issue of the British Journal of Nutrition, oats play an essential role in improving satiety (satiety is the feeling of fullness), play a role in improving the quality of diet, heart diseases, and metabolic health.

Whole grains have a lot of beneficial effects, especially the practical impact on the gastrointestinal tract. Researchers, after a lot of researches, suggested that eating whole grains has potential health effects that vary from the improvement of immune health to lessen the risk of obesity and chronic diseases.

According to supplement, evidence suggests that if we consume whole-grain food regularly, it will correspond to lower BMI (Body mass index).

Eating whole grain, i.e. oats, will keep your gastrointestinal tract running smoothly. Eating oats will help you reduce constipation.

Oats are having antioxidants:

In oats, there are a lot of molecules that act as antioxidants. Avenanthramides are polyphenols that play an essential role in keeping blood pressure low by increasing nitric oxide production.

They show anti-inflammatory and anti-itching properties when you apply topically to the skin.

Oatmeal has been used for years as a soothing agent to alleviate itching and irritation regarding derma problems.

1 cup of Oatmeal Calories:

1 cup of plain oatmeal contains 300 calories, including 56 grams of carbohydrates, and contains 10 g of muscle-building protein. Oatmeal refers to the preparation of oats that have been steamed, flattened, and dehusked.

Nutritional facts of one cup of oatmeal:

Source include: USDA

Amount per 1 cup of dry yield501g
Calories339
 % Daily value
Total fat 7g10%
        Saturated fat 1.1g5%
        Polyunsaturated fat 2.1 g 
        Monounsaturated fat 
        Regulation of Trans fat 0g 
Cholesterol 0mg0%
Sodium 245.5 mg10%
Potassium 305.6mg8%
Carbohydrates 58 g total19%
                    Dietary fiber 9 g36%
                     Sugar 2.3 g 
Protein 12 g 
Vitamin A               43%Vitamin C            0%
Calcium                   40%Iron                       166%
Vitamin D                0%Vitamin B6           75%
Cobalamin               0%Magnesium          30%

Oatmeal calories with milk:

There are 130 calories in oatmeal prepared with milk in 1 serve. There are different categories of oatmeal, so as the calories.

  • Quaker oatmeal prepared with water and milk
  • Old fashion oatmeal prepared with milk
  • Instant oatmeal prepared with half milk and half water
  • Oatmeal prepared with milk and brown sugar
  • Cinnamon flavored oatmeal prepared with milk

Quaker oatmeal calories prepared with water and milk:

Calories FatCarbsProtein
3006 g51 g14 g

See full Nutritional Information.

Old fashion oatmeal calories prepared with milk:

CaloriesFatCarbsProtein
259 g6 g39 g13 g

See full Nutritional information.

Instant oatmeal calories prepared with half milk and half water:

CaloriesFatCarbsProtein
130 g2 gg  4 g

See full Nutritional information.

Oatmeal prepared with milk and brown sugar with 0 Oatmeal Calories:

CaloriesFatCarbsProtein
0 g0 g0 g0 g

See full Nutritional information.

Cinnamon flavored oatmeal calories prepared with milk with 0 Oatmeal Calories:

CaloriesFatCarbsProtein
0 g0 g0 g0 g

See full nutritional information.

Is oatmeal good for weight loss?

Oatmeal is full of healthy fiber and provides you with a load of nutrients. I’m going to discuss some ways to lose weight by consuming oatmeal. Around the world, oats are the popular breakfast cereals. You can cook these breakfast cereals quickly, and these oatmeal calories are extraordinarily resourceful. We can use oats in:

  • Smoothies
  • Milkshakes
  • Porridges
  • In Deserts like (cakes, cookies, and muffins)
  • There are countless benefits of eating oats; weight loss is one of them.

Did you know you can eat oatmeal thrice a day to lose weight?

As we all know, oatmeal is a fiber-rich food and gives you a feeling of fullness (satiety). Oatmeal prevents hunger pangs and terminates the need for you to snack between significant meals, i.e. (breakfast, dinner, and lunch). It is not appropriate to restrict your food intake to just one type of food or food group.

But if you are worried about being obese and want to lose weight fast, then oatmeal is the perfect diet. However, it is not essential to be sure that oatmeal is not some miracle food eaten to lose weight, but it may bring you results if you consume it as a calorie-restricted diet and other nutritious foods.

Oatmeal diet for weight loss:

There are a lot of oatmeal diets to lose weight. For your ease, I’m going to elaborate on some oatmeal diets for weight loss. In this world, countless people are so conscious about their diet. The Oatmeal diet is one of the best diets for people who are trying to lose weight. All of us want to be fit as well as healthy. There are many diets for weight loss, but all these diets don’t guarantee healthy weight loss. Different people follow different diet plans.

There is one extremely restrictive diet, and you have to eat oatmeal all three times of the day to lose weight and make sure that all three meals are coming to a total of 1300 calories per day. This diet is followed by reducing these three meals to two meals a day. You can also male your diet plan as two meals of the day consist of oatmeal and one meal ‘dinner’ consist of lean protein, i.e. chicken or fish along with Salad or boiled vegetables.

The second version of the diet plan is heather according to nutritional point of view because it gives you more micronutrients, i.e. essential minerals and vitamins. You can also change the components of meals according to your convince, keeping in mind that the calorie count is constant.

 Give it a read:

Oats as breakfast cereals help you lose weight!

Some recipes of oats for weight loss:

Here are some recipes of oats you can choose for weight loss:

  • Khichdi of oats
  • Oats uttapam
  • Porridge of oatmeal with boiled egg
  • Oats idli
  • Oats porridge with chicken

Khichdi of oats:

Oats khichdi is the healthier food of famous Indian food. Oats khichdi is a savory dish. You can make it easily. It gives you a feeling of fullness for a longer time.

Oats uttapam:

South Asians favorite dish that is so delicious as well as healthy. A good option for filling breakfast.

Porridge of oatmeal with boiled egg:

Porridge of oatmeal with boiled egg is a breakfast dish full of healthy fiber and vitamins and minerals. You can use the same recipe for lunch, oatmeal is having the right amount of fiber, and the egg in it is full of protein to keep you going.

Oats idli:

This recipe is also full of fiber because of oat cereal. Oats idli takes the health risk of ingestion to next level by replacement o semolina with oats.

Oats porridge with chicken:

Oats porridge with chicken is a healthy and nutritious dish you can eat at any meal of the day. Oats with chicken is the best combination of taste (yummy) and health.

Do oats make you gain weight?

Oatmeal is a healthy breakfast meal, but we might be vandalizing our diets. You can consume oatmeal as your healthy breakfast instead of consuming a fat-filled muffin. As I have already discussed that oatmeal is full of fiber, so the question is which type of fiber? Soluble or insoluble? So you must know oatmeal is full of soluble fiber, which helps you lower your LDL (low-density lipoprotein) the bad cholesterol.

The oatmeal diet is also suitable for diabetic patients since it takes little time to digest. It is a diet that many nutritionists recommend because it gives you a feeling of fullness (satiety) for a longer time. By consuming oatmeal, some people start gaining weight.

The problem is that they don’t like the taste of oatmeal but make themselves eat it because they know it’s a healthy diet. And that can go wrong. Because when people don’t like the taste of oatmeal, they will try to make it palatable by adding sugar and will try to eat pick it up at fast-food chains like Macdonald’s even though their oatmeal is full of sugar and additives that is going to make them gain weight.

In a study, thousands of people were asked to adopt three small behavioral changes. In these changes, one thing that was included was:

Eat oatmeal in breakfast for three months. Unexpectedly, oatmeal eaters started to gain weight. So the author of that study, Brain Wansink, PhD author of Mindless Eating: Why We Eat More Than We Think, wanted to determine the reason for weight gain while consuming oatmeal. After finding reasons, he realised that the oatmeal eaters were gaining weight because they were loading their breakfast oatmeal with sugar and consuming beyond the recommended portion size. They were rewarding themselves with extra calories as a mid-morning snack. In short, these people were preferring instant oatmeal that was full of calories ignoring the fact that instant oatmeal will gain weight.

So if you don’t like the taste of oatmeal, it will not help you lose weight because you will find some other way to make your oatmeal palatable such as by putting in a lot of brown sugar to make it a little more tasteful. You can make your oatmeal more palatable by adding some healthy stuff . If you want your oatmeal to be sweet, add two dates because it’s a natural source of sweetness and will not let your weight increase. 

Some ways oatmeal can make you fat:

From a nutritional point of view, oatmeal is one of the best breakfast cereals for those trying to lose weight. No matter how you make it, whether by using a microwave oven or go for overnight oat recipes. This whole-grain cereal can make you feel fuller for a longer time and helps you slim down. But that does not mean consuming oatmeal does not do any harm to you.

If you do not take some things into deliberation, even oatmeal consumption can lead you to gain weight. It can quickly turn from a slimming breakfast to blood-glucose spiking food that can be harmful to your waistline.

Consuming it plainly:

Oatmeal is a low-calorie food that is high in fiber and protein. Half a cup of dry oatmeal made with water accounts for 150 oatmeal calories, 3 grams of fat, and 27 grams of carbohydrates, 4 grams of fiber, 1 gram of sugar, and 5 grams of protein.

CaloriesFatCarbsFiberSugarProtein
1503 g27 g4 g1 g5 g

You can add a bit more fiber, fat, and protein to your oatmeal to maximize the feeling of fullness (satiety). If you want to add nut butter to your oatmeal, you can add a tablespoon of it to make your oat-meal creamy and delicious. You can also add chia seed and almonds to your oatmeal to make it super yummy.

You are consuming it with too much sugar:

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If you want to lose weight and for this purpose, you are consuming oatmeal, then do not add too much sugar to it. Some people think they can use brown sugar or sugar additives when they are on a weight loss journey. The concept of using brown sugar when you are trying to lose weight is wrong.

No matter which sugar you are using, whether it is white or brown, excessive intake is never a good idea. And we all know excess of anything is wrong. Adding a lot of sugar can increase your blood sugar level. Let me talk about cravings here. It is the fact that whenever you are on a weight loss journey, cravings hit you harder. Like if you do not have sugary stuff in your meal, you will crave sugary stuff.

So there is a solution for cravings; you can add fresh fruits and cinnamon to your oatmeal to satisfy your cravings. Always try to choose healthy options; it will help you slim down and will also support in maintaining health.

Ready to eat flavored Oatmeal:

In this busy life, everyone today wants to have instant remedies. In search of instant treatments people prefer packaged and flavored oatmeal. It might seem convenient and time-saving but the fact you must know that these instant meals are full of sugar and chemicals that are not good for your health.

Especially if you are on a weight loss journey, the sugary stuff in this ready-to-eat flavored oatmeal will either stuck your weight or gain weight. Some flavored oatmeal packets contain 14 grams of sugar and artificial dyes. Instead of these, try to buy unflavored oatmeal and healthy topping like nuts, fresh fruits to make it fit.

Eating too much:

Breakfast is the most important meal of the day. It is a familiar concept nowadays to eat breakfast as much as you can because it’s the first meal of the day and you are going to work continuously after this. But overeating of anything is not recommended. Over-eating can make you feel uncomfortable and will lead to weight gain. Only prepare half a cup of dry oats for one time. Try to have your meal in a small bowl it will help you eat less.

Putting too many toppings:

Are you adding too many toppings to your bowl of oatmeal? If yes, then you must know it can stop down your weight loss process—no matter what type of toppings you are adding to your meal. If you have added all the healthy items like fresh fruits, almonds, raisins, etc. but overdoing can add up to overall calories. Add toppings to add flavor to your oatmeal. When you are adding fruits, almonds, etc., to your oatmeal, do not add much and stick to 150 calories.

Choosing the wrong toppings:

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Oatmeal is the healthiest diet because it gives you a feeling of fullness for a longer time. But this healthy meal should not be used as an excuse to add a spoon full of Nutella or chocolate chips in it. It will do more damage to your health than good. Choosing the suitable variety of toppings is essential for staying fit and healthy. You can add a hand full of almonds or fresh fruits to make your meal healthy.

You can also add a little bit of cacao powder instead of Chocolate chips. Cacao powder is made from cacao beans that are the pure form of chocolate. Also, these cacao beans are rich in iron and antioxidants. Even though cacao and chocolate come from the same plants, but both have different health benefits. Cacao can have the following benefits:

  • Helps in reducing inflammation
  • Reduces the risk of diabetes
  • Helps in improving mood swings
  • Helps in preventing hypertension

Conclusion-Oatmeal Calories:

While you are on a weight-loss or weight-gain journey, try to choose healthy eating options. One thing may have benefits as well as drawbacks. It’s up to you, what you decide whether it is a healthy option or not. Oatmeal calories are certainly a boost in your health journey.

Also Read: Greenstick Fracture- Complete Analysis: Symptoms, Risks, and more

Fatima
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Fatima Sohail

I’m Fatima Sohail. I have the expertise and educational qualification in Human Nutrition and Dietetics. I love writing on topics regarding health, nutrition, and fitness. Because being a nutritionist, I know how much diet and exercise are essential for fitness and healthy living. This is a platform for me to share my knowledge, as well as to keep you up-to-date with current researches. This is a wonderful platform for people who are looking for medical stuff.

26 thoughts on “Oatmeal Calories- Complete Analysis: Benefit, Recipe, and more

  1. Wow what a great article ..Really informative I ‘ll try to follow these instructions to loose my weight 🌺

  2. Wow it’s amazing … Really helped me out Making my healthy diet plan . I will definitely owe u for this 😊

  3. Damnn ! btw who is the author ? like how can someone write something so accurtely ✨ hats off to the author of this article. so helpful, found everything i was looking for in this single article 🌸 Keep sharing your knowledge stay blessed✨

  4. Very nice artical and very helpfull for those who want to loose weight and want to spend healthy life

  5. Such an amazing article.. A single article has complete information 👍🏻.. No need to search from other websites about health effects on oats . Really infromatvie for me…. 💯👌🏻

  6. This is such a Detailed article .. I’m so Impressed by the Writing skills… Everything is explained so well.. Definitely I will try to follow the Tips and Tricks
    .. Once again Amazing work👍👍👍

  7. Impressive fatima , really informative and to the point . Thanks for sharing this stuff , will try soon . ❣️

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