In this article (5 sections)
How many calories are in oatmeal with water?
Oatmeal (also called porridge) cooked only with water gets its energy from the oats. The table below is a historical FRIDA example, not a current USDA lookup. The amount eaten can differ if some porridge is left in the pan.
| Oats | Calories | Protein | Carbohydrate | Fat | Dietary Fiber |
|---|---|---|---|---|---|
| 100 g | 366 | 13.3 g | 68.3 g | 6.7 g | 10.3 g |
| 40 g example | 146 | 5.3 g | 27.3 g | 2.7 g | 4.1 g |
| 60 g example | 219 | 8.0 g | 41.0 g | 4.0 g | 6.2 g |
Historical source: FRIDA 6.1, DTU Food Institute, "Oats, not fortified", record 480 (CC-BY 4.0). This example calculates porridge from dry oats rather than using a cooked-porridge entry.
Why can't you look up "porridge per 100 grams"?
You can use a cooked-porridge entry, but its water content needs to resemble yours. Before evaporation, 40 grams of oats plus 250 ml of water weighs about 290 grams: 146 kcal spread across that weight is about 50 kcal per 100 grams. Cooking reduces the water content. Less water means a smaller cooked weight and more energy per 100 grams, without adding energy to the oats themselves.
A 40 g dry portion is about 1.4 oz by weight; 60 g is about 2.1 oz. A measuring cup is a volume, so use the product's gram equivalent rather than assuming one cup of every oat product weighs the same. For more batch calculations, see raw or cooked food weights.
What about the toppings?
Toppings add energy to that already supplied by the oats. Log them separately to keep the calculation clear:
- milk instead of water or over the porridge
- a dollop of butter
- sugar, honey, or syrup
- raisins, banana, or nuts
How do I log it in Calorie.one?
For example, write "40 g oats cooked in water with a dollop of butter and a banana," or search "oats" under "Search food" and select the amount in grams. If you eat the porridge every day, you can repeat the meal with one click.
Frequently Asked Questions
How many calories are in a portion of porridge with water?
Using the historical FRIDA record above, 40 grams of oats provides about 146 kcal and 60 grams about 219 kcal, before toppings. Water adds no energy. Your oat product's label or selected database entry may differ.
Does porridge make you gain weight?
A single food does not determine weight change. Energy intake and use over time matter, as the NHS explains. Portion size and toppings change the energy in a bowl; individual needs differ.
Is there a difference between fortified and non-fortified oats?
The two historical FRIDA records used for the original article contain about 362 and 366 kcal per 100 grams. That small difference is not a rule for every product. Fortified products contain added nutrients; check the package for their amounts.