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Oat ball Calories
Fiber-rich energy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat ball (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 15.9 g of carbs, 3.3 g of protein, 5.4 g of fat and 2.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
126
KCAL / 30G
Carbs
15.9g
· 6% DV
Protein
3.3g
· 7% DV
Fat
5.4g
· 7% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 11% · Fat 38%
Oat ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 15.9 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 3.3 g | 7% |
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 Medium Oat ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 126 kcal |
| 1 piece (small) | 20 g | 84 kcal |
| 1 piece (large) | 45 g | 189 kcal |
| 2 piece (double) | 60 g | 252 kcal |
| 1 serving (medium) | 75 g | 315 kcal |
| 3 piece (triple) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
| 1 cup (shredded) | 120 g | 504 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Oat ball
What ingredients are usually in an oat ball?
An oat ball usually combines rolled oats with a sticky ingredient such as dates, nut butter or honey. Cocoa, dried fruit, seeds and chopped nuts are common additions, but packaged oat balls can have very different ingredient lists.
How do you make oat balls without dates?
You can make oat balls without dates by using nut butter, tahini or honey to bind the oats. Add the binder gradually until the mixture holds when pressed, then roll it into balls and chill them before serving.
Why are my oat balls too sticky?
Oat balls are usually too sticky because the mixture has too much wet binder or not enough oats. Mix in a little more oats, then chill the mixture before shaping; damp hands can also make rolling less messy.
Can you make oat balls with instant oats?
Yes, instant oats work in oat balls. They are finer and absorb moisture differently from rolled oats, so the mixture may become softer; add the binder gradually and adjust with extra oats if it will not hold its shape.
How long do oat balls last at room temperature?
Oat balls containing moist ingredients such as dates or nut butter are best kept refrigerated rather than left at room temperature for extended periods. For packaged oat balls, follow the storage directions on the label, especially after opening.
Can you freeze oat balls for meal prep?
Yes, oat balls freeze well for meal prep. Freeze them in a single layer first, then transfer them to a sealed container; thaw only the portion you plan to eat, since repeated thawing can affect their texture.
Can you make oat balls without a food processor?
Yes, you can make oat balls without a food processor. Use soft, finely chopped dates or another sticky binder, and mix everything thoroughly by hand; if the mixture feels dry, mash the binder before combining it with the oats.
What can you use instead of peanut butter in oat balls?
You can replace peanut butter in oat balls with sunflower seed butter, tahini or another smooth nut butter. The flavor and firmness will change slightly, so add the substitute gradually and adjust the oats until the mixture rolls easily.
Are oat balls a good snack before a workout?
Oat balls can be a convenient snack before a workout because they provide carbohydrates and are easy to carry. Have one far enough ahead to feel comfortable exercising, since a dense, high-fiber snack close to activity may feel heavy for some people.
How do you keep oat balls from tasting bland?
Add a strong flavor to oat balls, such as cinnamon, cocoa, citrus zest or a pinch of salt. Toasted coconut, chopped dried fruit or vanilla can also bring out the oats’ flavor without changing the basic no-bake method.
Oat ball Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Biotin
1.8µg · 6% DV
B5
0.24mg · 5% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.72mg · 31% DV
Phosphorus
93mg · 13% DV
Selenium
5.4µg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
87mg · 3% DV
Sodium
14mg · 1% DV
Oat ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat ball
To burn the 126 calories in 1 piece (medium) (30 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 ball?
An oat ball is a small, hand-held snack made by shaping oats into bite-sized balls. Recipes vary: the oats are mixed with ingredients that help hold the mixture together and add flavour, so homemade and packaged versions can differ considerably. It is a contemporary snack rather than a dish tied to one particular regional tradition, and is often chosen for convenience between meals.
Oat balls are usually slightly sweet and dense, and travel well for work, school or a walk. They can be eaten on their own or alongside tea or coffee. Their fibre content is a useful part of their nutritional profile, though they are also energy-dense, so a modest portion may suit a lighter snack. Pair one with fresh fruit for a more balanced-feeling break.
How Nutritious Is Oat ball?
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 ball 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 ball Contain Allergens?
Contains these allergens:
Which Diets Is Oat ball 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 ball Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.83g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.