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Boiled oats Calories
High fiber and complex carbs, low fat, vegan and gluten-free (if uncontaminated)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled oats (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 24 g of carbs, 5 g of protein, 2.8 g of fat and 3.6 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Boiled oats Nutrition Facts
Selected: 1 cup (medium) · 200 g
140
KCAL / 200G
Carbs
24g
· 9% DV
Protein
5g
· 10% DV
Fat
2.8g
· 4% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
Boiled oats nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 140 kcal |
| 1 pack (small) | 50 g | 35 kcal |
| 1 piece (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| ½ cup (small) | 100 g | 70 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 bottle (medium) | 250 g | 175 kcal |
| 1 cup (large) | 250 g | 175 kcal |
| 1.5 cup (large) | 300 g | 210 kcal |
| 2 serving (large) | 300 g | 210 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Boiled oats
How do you make boiled oats?
To make boiled oats, simmer oats in water or milk, stirring until they soften and the mixture thickens. Serve them warm with fruit, cinnamon, or nuts, or keep them plain for a savory topping.
What is the water-to-oats ratio for boiled oats?
Start with about two parts water to one part oats for boiled oats. Use less liquid for a thicker bowl, or stir in a little more as they cook if you prefer a looser texture.
How long do boiled oats take to cook?
Boiled oats usually cook in a few minutes, though thicker oats take longer than quick-cooking ones. They are ready when soft and thickened; stir occasionally and follow the cooking time on the oat package.
Can you make boiled oats with milk instead of water?
Yes, you can make boiled oats with milk instead of water. Milk gives them a creamier texture and richer taste; use low heat and stir often so the milk does not scorch or boil over.
Why are my boiled oats gummy?
Boiled oats can turn gummy when they are overcooked or stirred too vigorously. Cook them gently, stop once they reach the texture you like, and add a splash of liquid if they thicken too much.
Can you make boiled oats in the microwave?
Yes, boiled oats can be made in the microwave. Combine oats and water or milk in a large microwave-safe bowl, heat in short intervals, and stir between them to prevent the mixture from boiling over.
How long do boiled oats last in the fridge?
Boiled oats keep for about three to four days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat until steaming; add a little water or milk if they have thickened.
Can you freeze boiled oats?
Yes, boiled oats freeze well. Cool them, divide into individual portions, and store in freezer-safe containers. Thaw and reheat with a splash of water or milk, stirring to restore a smooth texture.
Are boiled oats good for weight loss?
Boiled oats can fit a weight-loss eating plan because their fiber may help you feel full. Toppings matter: sweeteners and generous portions of nuts or dried fruit can make a bowl more energy-dense.
Do boiled oats raise blood sugar?
Yes, boiled oats contain carbohydrates and can raise blood sugar, while their fiber may help make the rise more gradual. If you have diabetes, consider your portion and toppings as part of your individual meal plan.
Boiled oats Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Biotin
4µg · 13% DV
B5
0.44mg · 9% DV
Folate
26µg · 7% DV
Minerals
Manganese
1.2mg · 52% DV
Phosphorus
130mg · 19% DV
Copper
0.14mg · 16% DV
Magnesium
54mg · 13% DV
Potassium ⭐
140mg · 4% DV
Sodium
4mg · 0% DV
Boiled oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled oats
To burn the 140 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled oats?
Boiled oats are rolled or otherwise cut oats simmered in water or milk until tender, making a soft, spoonable porridge. The texture can range from loose and creamy to thick, depending on the oats and how much liquid you use. In many places, they are served warm at breakfast with fruit, nuts, seeds, yoghurt or a little honey; savoury toppings such as eggs or herbs are also popular. For a lighter bowl, cook them in water and add milk or yoghurt at the end.
They provide fibre and complex carbohydrates, with relatively little fat, and plain oats fit vegan eating. The mild flavour works well with both sweet and savoury additions.
How Nutritious Is Boiled oats?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled oats Contain Allergens?
Contains these allergens:
Which Diets Is Boiled oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled oats Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.