How many calories are in 2 tablespoons of old fashioned oats?

December 16, 2025 •

3 min read

According to nutritional data, 2 tablespoons of dry old fashioned oats contain approximately 33 calories. This small serving offers a surprisingly potent dose of nutrition, making it a valuable addition to your diet. The rest of the article provides details on the caloric and nutritional information for this amount of oats and its health benefits.

Quick Summary

An average serving of 2 tablespoons of dry, old fashioned oats contains about 33 calories and provides a good source of fiber, protein, and carbohydrates. The caloric content is low, making it an excellent addition to a balanced breakfast or snack. You'll learn about the difference between various types of oats and how to maximize their nutritional value.

Key Points

Low Calorie: Two tablespoons of dry old fashioned oats contain around 33 calories.
Rich in Fiber: Even a small serving provides dietary fiber that promotes fullness and healthy digestion.
Versatile Ingredient: Use oats as a base for low-calorie meals by adding nutritious toppings like fruits, nuts, or seeds.
Understand Oat Types: While all oats are nutritious, quick oats cook faster and instant oats can contain added sugars.
Add Nutrients, Not Just Calories: Boost your oats with healthy additions like Greek yogurt, protein powder, or spices, not just high-sugar syrups.
Accurate Measurement: For precise calorie counting, use a kitchen scale to measure oats by weight instead of volume.
Preparation Matters: Cooking with water vs. milk significantly impacts the final calorie count of your oatmeal.

Understanding the Caloric Content of Old Fashioned Oats

When counting calories, precision matters. For dry, old fashioned (or rolled) oats, a measurement of 2 tablespoons is a small but mighty portion. This serving size offers approximately 33 calories. It's crucial to note that this figure applies to dry oats; the caloric content will increase if you add ingredients like milk, honey, or fruit during preparation. This low-calorie base makes it a fantastic, heart-healthy foundation for a nutritional breakfast or a light, filling snack.

Nutritional Profile of Two Tablespoons of Oats

Beyond just calories, 2 tablespoons of old fashioned oats pack a punch of essential nutrients:

Carbohydrates: Approximately 7 grams, providing energy for your morning.
Dietary Fiber: About 1 gram, which is great for digestive health and promoting a feeling of fullness.
Protein: Around 1 gram, contributing to your daily intake and helping with satiety.
Fat: A minimal 0.3 grams, consisting of healthy unsaturated fats.

This small serving also contains trace amounts of important minerals like manganese, magnesium, and phosphorus, which are vital for bone health and metabolism.

The Difference Between Oat Types and Their Calories

Not all oats are created equal, especially when considering cooking time and texture. While the raw caloric and nutritional content per gram is similar across different types, their density can affect caloric density per scoop. Old fashioned oats are rolled flat, unlike steel-cut oats, which are chopped kernels. This structural difference impacts cooking but not the fundamental nutritional value of the grain itself. Below is a comparison to help you choose the best oats for your needs.


Oat Type	Processing	Cooking Time	Texture	Calories (approx. per tbsp, dry)
Old Fashioned (Rolled)	Steamed and flattened oat groats	5-10 minutes	Firm, chewy	16-19
Steel-Cut Oats	Chopped oat groats	20-30 minutes	Chewy, nutty	Higher density, so slightly more per tbsp
Quick Oats	Rolled thinner than old fashioned	1-2 minutes	Softer, smoother	Similar to old fashioned, about 16-19
Instant Oats	Thinner and more finely chopped	Less than 1 minute (microwave)	Mushy	Can have added sugars, increasing calories

It's important to remember that for simple calorie counting, a kitchen scale offers the most accurate measurement, as volume can vary depending on how tightly packed the oats are.

Maximize the Nutritional Benefits of Oats

Even in small amounts, old fashioned oats offer significant health benefits. They contain a soluble fiber called beta-glucan, known to lower cholesterol and improve heart health. You can boost the nutritional value of your 2-tablespoon portion by pairing it with other nutrient-rich ingredients:

Add healthy fats: A sprinkle of chia seeds, flax seeds, or a few walnuts provides omega-3s and additional fiber.
Incorporate protein: Mix in a tablespoon of protein powder, a dollop of Greek yogurt, or a teaspoon of peanut butter to increase the protein content and keep you feeling full longer.
Boost with fruits: Berries, bananas, or sliced apples add natural sweetness, vitamins, and more fiber.
Spice it up: Use cinnamon, nutmeg, or other spices for flavor without adding calories.

Cooking Methods and Calorie Considerations

How you prepare your oats can influence the overall calorie count of your meal. While the dry oats themselves have a set number of calories, the liquid and other additions you use will impact the final total. For instance, cooking with milk will add more calories than cooking with water. Similarly, adding sweeteners like honey or maple syrup will significantly increase the total calories.

Here is a step-by-step method for preparing a basic 2-tablespoon serving of oatmeal:

Bring liquid to a boil: In a small saucepan, bring 1/4 cup of water or milk to a boil.
Add oats: Stir in 2 tablespoons of dry old fashioned oats and a pinch of salt.
Simmer: Reduce the heat to low and simmer for 3-5 minutes, stirring occasionally until the oats have absorbed the liquid and reached your desired consistency.
Serve and customize: Pour the cooked oats into a bowl and add your favorite toppings, keeping in mind their caloric contribution.

Conclusion

In conclusion, 2 tablespoons of dry old fashioned oats contain approximately 33 calories and are a fantastic source of whole grains, fiber, and protein. Their modest caloric footprint makes them a versatile and healthy option for managing weight and boosting heart health. By being mindful of toppings and preparation methods, you can enjoy this nutritional powerhouse as a filling and delicious part of your daily diet. For more detailed dietary information, consulting resources like the USDA FoodData Central can be helpful.

Frequently Asked Questions

A typical serving size of dry oats is half a cup, which is equivalent to 8 tablespoons. However, a smaller 2-tablespoon portion is still a beneficial addition to other meals or snacks.

Yes, old fashioned oats are the same as rolled oats. The names are often used interchangeably to refer to oat groats that have been steamed and pressed into flakes.

Yes, eating a small amount of oats daily is safe and can contribute to a healthy diet, providing fiber and nutrients. It is often recommended to incorporate whole grains regularly.

Cooking oats in plain water does not add calories. However, cooking with milk or adding caloric toppings like sugar, fruit, or nuts will increase the total caloric value of your dish.

Oats can aid in weight loss due to their high fiber content, which helps you feel full for longer and can reduce overall calorie intake. They are also a low-calorie food option.

Both instant and old fashioned oats have similar nutritional profiles in their plain forms. However, old fashioned oats have a lower glycemic index, leading to a slower release of sugar. Instant oats can also come with added sugars and flavoring.

For most people, 2 tablespoons is a small portion and is not enough for a complete meal. It is better used as a supplement to another meal or as a small snack to boost fiber and nutrient intake.