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Creamy oatmeal Calories
Rich in fiber and beta-glucan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Creamy oatmeal (240 g) has 211 calories. That works out to 88 calories per 100 g. It contains 35.5 g of carbs, 7.4 g of protein, 5.3 g of fat and 4.6 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Creamy oatmeal Nutrition Facts
Selected: 1 cup (medium) · 240 g
211
KCAL / 240G
Carbs
35.5g
· 13% DV
Protein
7.4g
· 15% DV
Fat
5.3g
· 7% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
Creamy oatmeal nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 35.5 g | 13% |
| Fiber | 4.6 g | 16% |
| Protein | 7.4 g | 15% |
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 Creamy oatmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 211 kcal |
| 1 tablespoon (grated) | 15 g | 13 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 150 g | 132 kcal |
| 1 cup (small) | 180 g | 158 kcal |
| 1 serving (medium) | 250 g | 220 kcal |
| 1 cup (large) | 320 g | 282 kcal |
| 1 bottle (jumbo) | 350 g | 308 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Creamy oatmeal
How do you make creamy oatmeal?
Make creamy oatmeal by simmering oats with milk, water, or a mixture, stirring until soft and thick. Take it off the heat while it is slightly looser than you want; it will continue to thicken as it rests.
What is the secret to making creamy oatmeal?
The key to creamy oatmeal is gentle heat and frequent stirring. A little extra liquid and a short rest after cooking help the oats soften and thicken evenly, rather than turning dry or scorching at the bottom.
Can you make creamy oatmeal with water instead of milk?
Yes, you can make creamy oatmeal with water. It will taste less rich than oatmeal made with milk, but slow cooking and stirring still give it a soft texture. You can also use part milk and part water.
Which oats are best for creamy oatmeal?
Rolled oats are a reliable choice for creamy oatmeal because they soften fairly quickly while keeping some texture. Steel-cut oats take longer to cook and stay chewier, while quick oats cook fast but can become very soft.
How do you stop creamy oatmeal from getting gluey?
To keep creamy oatmeal from getting gluey, cook it gently and stop once the oats are tender. Stir regularly, but avoid cooking it down until all the liquid disappears; add a splash of milk or water if it thickens too much.
What can you put on top of creamy oatmeal?
Fresh or dried fruit, nuts, seeds, cinnamon, and yogurt all work well on creamy oatmeal. For a sweet bowl, try berries with nuts; for a more savory breakfast, add an egg and season it with pepper.
Can you make creamy oatmeal ahead of time?
Yes, creamy oatmeal can be made ahead and refrigerated. It thickens as it cools, so stir in a little milk or water while reheating. Refrigerate leftovers promptly rather than leaving the cooked oats out for a long time.
Can you cook creamy oatmeal in the microwave?
Yes, creamy oatmeal can be cooked in the microwave. Use a large, microwave-safe bowl to prevent spills, and pause to stir during cooking. Let it stand briefly afterward so the oats finish softening and the texture settles.
Is creamy oatmeal good for weight loss?
Creamy oatmeal can be a filling breakfast, which may make it easier to avoid getting hungry soon after eating. It does not cause weight loss on its own, and generous amounts of sweet toppings can make the bowl more energy-dense.
Does creamy oatmeal raise blood sugar?
Yes, creamy oatmeal can raise blood sugar because oats contain carbohydrates. The effect varies with the serving and additions such as sugar or fruit; if you have diabetes, ask your healthcare professional how to fit it into your meals.
Creamy oatmeal Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Biotin
4.8µg · 16% DV
B5
0.43mg · 9% DV
B6
0.1mg · 6% DV
Minerals
Manganese
1.68mg · 73% DV
Phosphorus
228mg · 33% DV
Selenium
17µg · 31% DV
Copper
0.19mg · 21% DV
Potassium ⭐
264mg · 8% DV
Sodium
67mg · 3% DV
Creamy oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy oatmeal
To burn the 211 calories in 1 cup (medium) (240 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 Creamy oatmeal?
Creamy oatmeal is a warm porridge made by simmering rolled or steel-cut oats in water or milk until soft; a little cream may be added for extra richness. Oat porridge has long been associated with breakfast in Britain and northern Europe, and is now prepared in many ways around the world.
It is commonly served in the morning, topped with fruit, nuts, cinnamon, honey or brown sugar, though savoury versions with egg or cheese are also popular. Its oats provide fibre, including beta-glucan, and make a hearty base for a meal. For a lighter bowl, cook it with water or an unsweetened plant drink, then add fresh fruit; use richer toppings sparingly if you prefer a less indulgent serving.
How Nutritious Is Creamy oatmeal?
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 Creamy oatmeal 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 Creamy oatmeal Contain Allergens?
Contains these allergens:
Which Diets Is Creamy oatmeal Good For?
Vegan
— Not 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
Creamy oatmeal Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 25.7:1
Above the ideal 4:1 (25.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.