Oats Calories & Nutrition

Oats has 150 calories per 1 bowl (375 kcal per 100 g)

Healthy Foods Health Rating: 9/10 Best time: Breakfast
150 kcal

Oats Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Oats broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 bowl standard 40 g 150 kcal 5.5 g 27 g 2.5 g
100 g 100 g 375 kcal 13.8 g 67.5 g 6.3 g
1 katori 150 g 563 kcal 20.6 g 101.3 g 9.4 g
1 bowl 200 g 750 kcal 27.5 g 135 g 12.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Oats (per 1 bowl)
Nutrient Per serving Per 100 g % DV*
Calories 150 kcal 375 kcal 8%
Protein 5.5 g 13.8 g 11%
Carbohydrates 27 g 67.5 g 9%
Fat 2.5 g 6.3 g 4%
Fiber 4 g 10 g 16%
Sugar 1 g 2.5 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5.5 g · 14%
Carbs 27 g · 71%
Fat 2.5 g · 15%
Burn it off

Minutes of activity to burn 150 kcal (70 kg adult):

Brisk walking 32 min
Cycling 21 min
Running 16 min
Yoga 43 min

Is Oats good for weight loss?

Yes — a good choice

Oats carries roughly 375 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 13.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Oats good for muscle gain?

Useful as a supporting food

Oats provides about 13.8 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 3.7 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Oats

Best for heart health due to beta-glucan fiber. Add fruits and nuts for complete nutrition. Avoid instant oats with added sugar.

About Oats

Rolled oats prepared Indian-style with vegetables or as porridge. High in soluble fiber (beta-glucan) which helps lower cholesterol.

Frequently asked questions about Oats

1 bowl (40 g) contains approximately 150 calories, along with 5.5 g protein, 27 g carbohydrates and 2.5 g fat.

100 g of Oats contains about 375 calories, 13.8 g protein, 67.5 g carbs and 6.3 g fat.

Yes — a good choice. Oats carries roughly 375 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 13.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Oats contains about 13.8 g of protein per 100 g, which is considered moderate for Indian foods.

Oats provides roughly 67.5 g of carbohydrates and 2.5 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Oats is best eaten at breakfast.

For a 70 kg adult, burning the roughly 150 calories in 1 bowl oats takes brisk walking for about 32 minutes, or cycling for about 21 minutes, or running for about 16 minutes, or yoga for about 43 minutes.

Compare Oats with other foods

Oats vs Khichdi Oats vs Sprouts Salad Oats vs Vegetable Soup

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 17 August 2026

This page is for general information only and is not medical advice. See our disclaimer.