Oatmeal on water: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 bowl (250 g). It has about 180 kcal, 6.3 g protein, 3.8 g fat and 30 g carbohydrate. Per 100 g that is 72 kcal: 2.5 g protein, 1.5 g fat, 12 g carbohydrate.
| Nutrition | per 100 g | 1 bowl (250 g) |
|---|---|---|
| Calories | 72 kcal | 180 kcal |
| Protein | 2.5 g | 6.3 g |
| Fat | 1.5 g | 3.8 g |
| Carbohydrate | 12 g | 30 g |
Likely range for this portion: 160-200 kcal.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Oatmeal is a simple five-minute breakfast. Cooked on water it is light and suits almost everyone.
Where the numbers come from
The per-100 g values come from the USDA FoodData Central entry for the same food prepared the same way. It is the US government's reference database, built from lab measurements.
USDA FoodData Central: rolled oats cooked with water, no salt or sugar. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±10%, which for this portion means 160 to 200 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
Milk, butter, honey and nuts are what turn 180 kcal into 400. Cooked on milk with a spoon of honey and a banana, a bowl easily passes 350 kcal.
Extras that change the portion
Ingredients
rolled oats, water, salt
How it fits in a day
A 180 kcal portion is about 9% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 14% from protein, 67% from carbohydrate and 19% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 72 kcal by the weight of the cooked dish in grams and divide by 100. For example, 250 g is about 180 kcal.
Calorie questions
How many calories are in 100 g of Oatmeal on water?
About 72 kcal per 100 g: 2.5 g protein, 1.5 g fat and 12 g carbohydrate. It is the USDA reference value for the same food; your kitchen may differ by ±10%.
How many calories are in one portion of Oatmeal on water?
A typical portion (1 bowl, 250 g) has about 180 kcal, or 160 to 200 kcal once recipe differences are allowed for.
How much protein does it have?
About 6.3 g of protein per portion, which is 14% of the dish's calories. Per 100 g it is 2.5 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 9% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
Milk, butter, honey and nuts are what turn 180 kcal into 400.
How do I count calories if my portion is different?
Multiply 72 kcal by the cooked weight in grams and divide by 100. For example 250 g gives about 180 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.