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Boiled Oats Calories
Boiled Oats
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 1.4 mg of Manganese covers 61% 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 | 7.02 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.
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How Many Calories in 1 Cup of Boiled Oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 234 g | 166 kcal |
| 3 tablespoon (medium) | 45 g | 32 kcal |
| 100 g | 100 g | 71 kcal |
| ½ cup (small) | 117 g | 83 kcal |
| 1 serving (medium) | 150 g | 107 kcal |
| 1 bottle (medium) | 200 g | 142 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
Are boiled oats the same as oatmeal or porridge?
Boiled oats are the cooked oats used to make oatmeal or porridge. “Oatmeal” can mean the oats themselves or the finished dish, while “porridge” describes a warm cereal dish; names vary by country and by the oats used.
Why do boiled oats turn mushy?
Boiled oats turn mushy when they cook too long or are stirred vigorously, which releases more starch. Cook them gently and stop once they reach the texture you like; they will continue to thicken a little as they stand.
Can you eat boiled oats cold?
Yes, you can eat boiled oats cold. Cool them promptly and keep them covered in the refrigerator until serving. They thicken as they chill, so stir in a little milk or water if you prefer a softer, looser texture.
How long do boiled oats last in the fridge?
Boiled oats generally keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them out, and discard them if they develop an unusual smell, appearance, or texture.
Can you freeze boiled oats?
Yes, boiled oats freeze well in individual portions. Let them cool, seal them in freezer-safe containers, and thaw them in the refrigerator. Reheat with a splash of water or milk, stirring until the oats loosen to the texture you want.
Do you need to rinse oats before boiling them?
No, rinsing oats before boiling is usually unnecessary. Most rolled and steel-cut oats are ready to cook as sold. If you rinse them anyway, drain them well; extra water can change the liquid balance and make the cooked oats softer.
Can you make boiled oats with steel-cut oats?
Yes, steel-cut oats can be boiled, but they take longer to soften than rolled oats and keep a chewier texture. Use a roomy saucepan and stir occasionally so the oats cook evenly without sticking to the bottom.
Can you boil oats in milk instead of water?
Yes, you can boil oats in milk instead of water for a creamier result. Milk can scorch or foam over more easily, so use low heat and stir regularly. You can also cook them in water and add milk near the end.
How do you make savory boiled oats?
Savory boiled oats work well with salt, herbs, vegetables, eggs, or cheese. Cook the oats in water or broth, then add toppings just before serving. A soft-boiled egg or sautéed mushrooms make the bowl more substantial without turning it into a sweet porridge.
Does boiling change the nutritional value of oats?
Boiling does not remove most of the nutrients in oats; it mainly softens them and adds water. The cooked oats may look lower in nutrients per spoonful because they contain more water, and nutrients can be lost if cooking liquid is poured away.
Boiled Oats Vitamins & Minerals
Vitamins
B5
0.84mg · 17% DV
B1
0.19mg · 16% DV
Biotin
4.68µg · 16% DV
B2
0.07mg · 5% DV
Minerals
Manganese
1.4mg · 61% DV
Phosphorus
180mg · 26% DV
Copper
0.19mg · 21% DV
Zinc
1.64mg · 15% DV
Potassium ⭐
143mg · 4% DV
Sodium
7.02mg · 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 rolled or crushed oats simmered in water or milk until soft, with a consistency that can range from loose and spoonable to thick and creamy. The dish is a familiar breakfast porridge in many places, though toppings and cooking styles vary.
Serve it warm with fruit, cinnamon, yoghurt or nuts; a pinch of salt and savoury toppings work well too. It is mainly a source of carbohydrate, with some protein and fibre, and provides 71 calories per 100 g as listed. For a lighter bowl, cook it with water and add fruit for sweetness; use milk or yoghurt when you want a richer, more filling meal.
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
0.89g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.