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Oat meal powder Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat meal powder (40 g) has 156 calories. That works out to 389 calories per 100 g. It contains 26.5 g of carbs, 6.8 g of protein, 2.8 g of fat and 4.2 g of fiber. Its 2 mg of Manganese covers 85% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat meal powder Nutrition Facts
Selected: 1 serving (medium) · 40 g
156
KCAL / 40G
Carbs
26.5g
· 10% DV
Protein
6.8g
· 14% DV
Fat
2.8g
· 4% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
Oat meal powder nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 26.5 g | 10% |
| Fiber | 4.2 g | 15% |
| Protein | 6.8 g | 14% |
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 Serving of Oat meal powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 156 kcal |
| 2 tablespoon (thin) | 20 g | 78 kcal |
| 3 tablespoon (medium) | 30 g | 117 kcal |
| 1 pack (medium) | 40 g | 156 kcal |
| 1 cup (medium) | 45 g | 175 kcal |
| 1 serving (large) | 60 g | 233 kcal |
| 1 cup (large) | 90 g | 350 kcal |
| 100 g | 100 g | 389 kcal |
Calculated from 389 calories per 100 g.
Frequently Asked Questions About Oat meal powder
How do you make oat meal powder into a filling breakfast?
Mix oat meal powder with milk, water, or a plant-based drink, then add fruit, yogurt, nuts, or seeds. For a warm bowl, heat the mixture until thick; follow the package directions if they specify cooking.
Is oat meal powder the same as oat flour?
Not necessarily. Oat meal powder is marketed for preparing a meal, while oat flour is commonly used as a baking ingredient; both may be ground oats, but their texture and added ingredients can differ. Check the product ingredients.
Can you eat oat meal powder without cooking it?
Yes, you can mix oat meal powder with a suitable liquid and eat it uncooked, unless its package says it must be cooked. Leaving it to soften for a few minutes can make the texture smoother.
Can oat meal powder replace a complete meal?
Oat meal powder alone is not automatically a nutritionally complete meal. Make it more substantial by adding a protein source, such as yogurt or milk, and fruit or nuts; check the package for any added ingredients or fortification.
Can you use oat meal powder in overnight oats?
Yes, stir oat meal powder into milk or yogurt and refrigerate it overnight. It absorbs liquid and thickens, so loosen it with another splash of liquid before eating if the texture is too dense.
Does oat meal powder work in smoothies?
Yes, oat meal powder blends into smoothies and gives them a thicker, more filling texture. Blend it with enough liquid and your preferred fruit; add it gradually if you want to control how thick the drink becomes.
Can you bake with oat meal powder?
Yes, you can add oat meal powder to pancakes, muffins, and other baked goods. It may not behave exactly like wheat flour, so replacing only part of the flour in a recipe is a sensible way to start.
How should you store oat meal powder after opening?
Keep oat meal powder tightly sealed in a cool, dry cupboard, away from moisture and strong odors. Use a dry spoon and follow the package’s storage instructions and best-before date.
Does oat meal powder help with weight loss?
Oat meal powder does not cause weight loss on its own, though its fiber can help make a meal more satisfying. Pair it with filling additions and avoid turning it into a high-sugar drink with sweetened toppings.
Can people with diabetes eat oat meal powder?
People with diabetes can include oat meal powder, but its carbohydrates can affect blood glucose. Pairing it with protein or healthy fats may make the meal more balanced; a clinician or dietitian can tailor portions to an individual plan.
Oat meal powder Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B1
0.31mg · 26% DV
B5
0.54mg · 11% DV
Folate
22.4µg · 6% DV
Minerals
Manganese
1.96mg · 85% DV
Phosphorus
209mg · 30% DV
Copper
0.25mg · 28% DV
Selenium
12µg · 22% DV
Potassium ⭐
172mg · 5% DV
Sodium
0.8mg · 0% DV
Oat meal powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat meal powder
To burn the 156 calories in 1 serving (medium) (40 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 Oat meal powder?
Oat meal powder is finely ground oats used to make a quick, porridge-like meal. Stir it into milk or water, or blend it into a smoothie; depending on the product, it may also be used to enrich batters and baking. In places where oats are a breakfast staple, it is commonly served warm as porridge or mixed into overnight oats, with fruit, spices or nuts. It can also make a convenient snack between meals.
Its flavour is mild and grainy, while the texture ranges from smooth to thick depending on how much liquid you add. It provides fibre and plant protein. For a lighter bowl, use water or unsweetened milk and top with fresh fruit rather than adding lots of sweeteners or rich toppings.
How Nutritious Is Oat meal powder?
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 Oat meal powder 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 Oat meal powder Contain Allergens?
Contains these allergens:
Which Diets Is Oat meal powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat meal powder Fat Profile
SATURATED
0.49g
MONOUNSATURATED
0.87g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 24.3:1
Above the ideal 4:1 (24.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.