Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Boiled oats Calories
Source of fiber and complex carbs, low fat, slow-digesting energy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled oats (234 g) has 166 calories. That works out to 71 calories per 100 g. It contains 28.1 g of carbs, 5.9 g of protein, 3.3 g of fat and 4 g of fiber. Its 1.2 mg of Manganese covers 51% 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) · 234 g
166
KCAL / 234G
Carbs
28.1g
· 10% DV
Protein
5.9g
· 12% DV
Fat
3.3g
· 4% DV
Fiber
4g
· 14% 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) (234 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 4.68 mg | 0% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 5.9 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Boiled oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 234 g | 166 kcal |
| 100 g | 100 g | 71 kcal |
| 1 piece (small) | 100 g | 71 kcal |
| ½ cup (small) | 117 g | 83 kcal |
| 1 serving (medium) | 150 g | 107 kcal |
| 1 piece (large) | 200 g | 142 kcal |
| 1 bottle (medium) | 250 g | 178 kcal |
| 1 bottle (large) | 330 g | 234 kcal |
| 2 cup (large) | 468 g | 332 kcal |
Calculated from 71 calories per 100 g.
Frequently Asked Questions About Boiled oats
How do you cook boiled oats?
Boiled oats are made by simmering rolled oats in water or milk until soft, stirring occasionally. Follow the directions for your oat type: steel-cut oats usually need longer than rolled oats. Add more liquid if the mixture becomes too thick.
What is the right water-to-oats ratio for boiled oats?
For rolled oats on the stovetop, start with about two parts liquid to one part oats, then adjust to the texture you like. Use a little less liquid for thicker boiled oats and add more near the end for a looser bowl.
Can you make boiled oats with milk instead of water?
Yes, boiled oats can be cooked with milk instead of water. Milk gives them a creamier taste and texture, but it can scorch more easily, so use moderate heat and stir regularly. You can also combine milk and water.
How do you make boiled oats taste better?
Boiled oats take well to both sweet and savory toppings. Try berries or banana with cinnamon, or add a fried egg, herbs, and black pepper. Stir in toppings after cooking so fruit stays fresh and crunchy ingredients keep their texture.
Why are my boiled oats gummy?
Boiled oats can turn gummy when they are overcooked or stirred constantly, which releases more starch. Cook them only until tender, stir occasionally rather than continuously, and take them off the heat while they are still slightly loose.
Can you eat boiled oats cold?
Yes, boiled oats can be eaten cold after they have been cooled and refrigerated safely. Their texture will be thicker when chilled, so stir in a little milk or water before serving with fruit, seeds, or other toppings.
How long do boiled oats last in the fridge?
Boiled oats keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking rather than leaving them out for hours, and reheat only the portion you plan to eat.
Can boiled oats be frozen?
Yes, boiled oats freeze well in individual airtight portions. Let them cool first, then thaw a portion in the refrigerator and reheat it with a splash of water or milk to restore a softer texture.
Do you need to soak oats before making boiled oats?
No, rolled oats do not need soaking before you cook them. Soaking steel-cut oats can shorten their cooking time and soften their texture, but it is optional; cook either type until it reaches the tenderness you prefer.
Are boiled oats good for weight loss?
Boiled oats can make a filling breakfast for some people because they contain fiber, but they do not cause weight loss on their own. Sugary toppings and large add-ins can substantially change how filling the finished bowl is.
Boiled oats Vitamins & Minerals
Vitamins
Biotin
5.85µg · 19% DV
B1
0.19mg · 16% DV
B5
0.61mg · 12% DV
B2
0.07mg · 5% DV
Minerals
Manganese
1.17mg · 51% DV
Phosphorus
180mg · 26% DV
Copper
0.14mg · 16% DV
Magnesium
63mg · 15% DV
Potassium ⭐
143mg · 4% DV
Sodium
4.68mg · 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 166 calories in 1 cup (medium) (234 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 oat flakes or oat grains simmered in water or milk until soft, making a simple porridge-style dish. The finished texture can range from loose and spoonable to thick, depending on the oats and how much liquid they absorb.
Oats are eaten this way at breakfast in many places, including the UK and North America; toppings such as fruit, nuts, seeds or a little cinnamon are common, and the bowl can be made with water or milk. Boiled oats provide fibre and complex carbohydrates, with relatively little fat. At 71 calories per 100 g, the plain cooked cereal is a light base; add yoghurt, nuts or fruit for a more substantial meal, or keep it simple with unsweetened toppings.
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?
No known major allergens
Which Diets Is Boiled oats Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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
0.56g
MONOUNSATURATED
1.12g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Boiled oats
Foods Similar to Boiled oats
Have another question about Boiled oats?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.