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.
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| 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 photoCe sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
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Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.
Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: September 2026
Oatmeal is a simple five-minute breakfast. Cooked on water it is light and suits almost everyone.
About this dish: Oatmeal on water
Oatmeal on water is a simple breakfast that takes a few minutes and needs no special ingredients. The flakes go into boiling water, simmer according to the packet and are covered to swell. Many families eat it with fruit, berries or a spoon of jam, and others as a hot porridge with butter and a pinch of salt.
In its plain form it is light: by the table, which matches rolled oats cooked in water with no salt or sugar, 100 g gives 72 kcal, and a 250 g portion about 180 kcal and 6 g of protein. But porridge is rarely eaten bare. Milk in place of water, a piece of butter, a spoon of honey (61 kcal), a banana or nuts easily turn 180 kcal into 350-400. Count each topping separately, not just the oats.
To keep it lighter, cook it on water and add berries, cinnamon or sliced apple instead of sugar. To raise the protein, make the flakes with lower-fat milk or stir a spoon of curd cheese or protein powder into the finished bowl; a boiled egg on the side works well too. Porridge from whole rolled flakes can be simmered a little longer, and it stays firmer than the quick kind.
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.