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Oat shake Calories
A nutritious shake made with oats, milk or plant milk, often blended with banana or other fruits.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat shake (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 33.8 g of carbs, 6.3 g of protein, 3.8 g of fat and 4.3 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
188
KCAL / 250G
Carbs
33.8g
· 12% DV
Protein
6.3g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 13% · Fat 18%
Oat shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 4.3 g | 15% |
| Protein | 6.3 g | 13% |
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 Oat shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 188 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 150 g | 113 kcal |
| 1 pack (small) | 200 g | 150 kcal |
| 1 serving (medium) | 250 g | 188 kcal |
| 1 bottle (medium) | 330 g | 248 kcal |
| 1 cup (large) | 350 g | 263 kcal |
| 1 serving (large) | 350 g | 263 kcal |
| 1 pack (large) | 400 g | 300 kcal |
| 1 bottle (large) | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Oat shake
How do you make an oat shake?
An oat shake is made by blending oats with milk or a plant-based drink. Add banana or another fruit for sweetness, then adjust the texture with more liquid. Blend longer if you prefer it smooth.
Can you use uncooked oats in an oat shake?
Yes, uncooked oats can go straight into an oat shake because blending breaks them up. Rolled oats may leave a more noticeable texture than finer oats; soaking them in the liquid first can make the shake smoother.
Which oats are best for an oat shake?
Quick or finely rolled oats usually make the smoothest oat shake. You can use thicker rolled oats too, but they may need a longer blend or a brief soak in the milk or plant-based drink.
Why is my oat shake gritty?
An oat shake can feel gritty when the oats have not been blended finely enough. Blend it longer, use finer oats, or soak the oats before blending; adding a little more liquid can also help the blades circulate.
Can you make an oat shake the night before?
Yes, you can prepare an oat shake the night before and keep it covered in the refrigerator. The oats will absorb liquid as it sits, so stir or shake it before drinking and add more liquid if it has thickened.
Can you make an oat shake without a blender?
Yes, but an oat shake will be less smooth without a blender. Use instant or finely ground oats, whisk them vigorously into the liquid, and let the mixture stand so the oats can soften before drinking.
Is an oat shake a good breakfast?
An oat shake can work as a convenient breakfast, especially when blended with milk or a plant-based drink and fruit. For a more filling meal, pair it with a separate protein-rich food rather than relying on the shake alone.
What fruit goes well in an oat shake?
Banana is a popular fruit for an oat shake because it adds sweetness and a thicker texture. Berries, peaches, or apple also work; blend firmer fruit thoroughly so the drink does not end up lumpy.
Can an oat shake replace a meal?
An oat shake can replace a meal occasionally, but a basic oats-and-fruit version may not provide the variety of a full meal. Add a substantial protein source, such as yogurt, or have the shake alongside another nourishing food.
Can people with diabetes drink an oat shake?
People with diabetes can include an oat shake, but fruit, sweeteners, and portion size can affect blood glucose. Choose an unsweetened base and discuss a suitable recipe with a registered dietitian if you need advice tailored to your care plan.
Oat shake Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Biotin
3µg · 10% DV
B5
0.45mg · 9% DV
B2
0.1mg · 8% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.15mg · 17% DV
Phosphorus
113mg · 16% DV
Selenium
5.5µg · 10% DV
Potassium ⭐
275mg · 8% DV
Sodium
80mg · 3% DV
Oat shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat shake
To burn the 188 calories in 1 cup (medium) (250 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 shake?
An oat shake blends oats with milk or a plant-based drink, often with banana or other fruit for sweetness and body. It is an easy-to-customise drink rather than a recipe with one fixed set of ingredients: blend it smooth, or leave it a little thicker for a more filling breakfast or snack.
Its texture is creamy and softly grainy, with a mild oat flavour that pairs well with fruit, cinnamon or nut butter. It is commonly served cold, whether at home or as a quick drink on the go. The shake is mainly a source of carbohydrates, with some fibre, while its protein content depends in part on the milk used. For a less sweet version, choose unsweetened milk or a plant-based alternative and rely on ripe fruit for flavour.
How Nutritious Is Oat shake?
Nutrient density
Medium
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 shake Processed?
NOVA 3
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 shake Contain Allergens?
Contains these allergens:
Which Diets Is Oat shake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat shake Fat Profile
SATURATED
1g
MONOUNSATURATED
1g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.