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Unsweetened oatmeal with milk Calories
Unsweetened oatmeal porridge made with milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened oatmeal with milk (240 g) has 211 calories. That works out to 88 calories per 100 g. It contains 30.7 g of carbs, 8.6 g of protein, 6.5 g of fat and 4.1 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Unsweetened oatmeal with milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
211
KCAL / 240G
Carbs
30.7g
· 11% DV
Protein
8.6g
· 17% DV
Fat
6.5g
· 8% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Unsweetened oatmeal with milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.1 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 30.7 g | 11% |
| Fiber | 4.1 g | 15% |
| Protein | 8.6 g | 17% |
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 Unsweetened oatmeal with milk?
| 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 |
| 1 serving (large) | 350 g | 308 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Unsweetened oatmeal with milk
How do you make unsweetened oatmeal with milk?
Make unsweetened oatmeal with milk by simmering rolled oats and milk together, stirring until the oats soften and the mixture thickens. Add a little more milk if needed, then serve it plain or with fruit, cinnamon, or nuts.
Is unsweetened oatmeal with milk a healthy breakfast?
Yes, unsweetened oatmeal with milk can be a nourishing breakfast: oats provide whole-grain fiber, while milk adds protein and other nutrients. It is easy to customize with fruit or nuts; toppings such as syrup can add substantial sweetness.
Can you make unsweetened oatmeal with milk overnight?
Yes, you can make unsweetened oatmeal with milk overnight by mixing the oats and milk in a covered container and refrigerating it. Eat it cold in the morning or warm it first; stir in extra milk if it has thickened too much.
Can you eat unsweetened oatmeal with milk cold?
Yes, unsweetened oatmeal with milk can be eaten cold, especially when prepared overnight in the refrigerator. The oats soften as they absorb the milk. Stir before serving, and add a splash of milk if you prefer a looser texture.
What toppings go well with unsweetened oatmeal with milk?
Fruit, cinnamon, nuts, and seeds pair well with unsweetened oatmeal with milk. For natural sweetness, try sliced banana or berries; for crunch, add nuts just before eating so they do not soften while the oatmeal sits.
Can unsweetened oatmeal with milk help with weight loss?
Unsweetened oatmeal with milk can fit into a weight-loss eating plan as a filling meal, thanks to the fiber in oats and protein in milk. Keep toppings in mind: generous portions of nuts, dried fruit, or sweeteners can make the bowl more energy-dense.
Does unsweetened oatmeal with milk raise blood sugar?
Yes, unsweetened oatmeal with milk can raise blood sugar because it contains digestible carbohydrates, even without added sugar. The amount and timing of the rise vary; if you have diabetes, ask your clinician or dietitian how to fit it into your meal plan.
How long does unsweetened oatmeal with milk last in the fridge?
Unsweetened oatmeal with milk keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Stir it before eating and loosen it with milk if needed; discard it if its smell, appearance, or texture has changed.
Can you freeze unsweetened oatmeal with milk?
Yes, unsweetened oatmeal with milk can be frozen in individual airtight portions, though thawed oatmeal may turn softer or separate slightly. Thaw it in the refrigerator, reheat thoroughly, and stir in milk to restore a creamy consistency.
Can you use plant milk in unsweetened oatmeal with milk?
Yes, you can replace the dairy milk in unsweetened oatmeal with milk with an unsweetened plant-based drink. The flavor and creaminess will vary by type; oat or soy drinks tend to make a fuller bowl, while thinner options may need less liquid.
Unsweetened oatmeal with milk Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
B1
0.19mg · 16% DV
B5
0.77mg · 15% DV
Minerals
Manganese
1.01mg · 44% DV
Phosphorus
245mg · 35% DV
Copper
0.17mg · 19% DV
Calcium
163mg · 16% DV
Potassium ⭐
293mg · 9% DV
Sodium
67mg · 3% DV
Unsweetened oatmeal with milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened oatmeal with milk
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 Unsweetened oatmeal with milk?
Unsweetened oatmeal with milk is made by simmering oats in milk until soft and creamy. It is a familiar breakfast in many places, with variations shaped by local habits and the toppings added at the table.
Served warm, it has a mild, gently nutty flavour and a soft, thick texture. Fresh fruit, cinnamon, nuts or seeds add contrast without needing sugar; it can also be made ahead and eaten chilled. With oats and milk as its base, it provides a mix of carbohydrates, fibre and protein, making it a straightforward breakfast or snack. For a lighter bowl, use lower-fat milk and keep richer toppings modest.
How Nutritious Is Unsweetened oatmeal with milk?
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 Unsweetened oatmeal with milk 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 Unsweetened oatmeal with milk Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened oatmeal with milk 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
Unsweetened oatmeal with milk Fat Profile
SATURATED
2.4g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.