How Many Calories Are in 35 Grams of Quaker Oats?

January 5, 2026 •

4 min read

According to nutritional data, a 35-gram serving of Quaker Instant Oatmeal contains approximately 133 calories. This article will provide a detailed look at how many calories are in 35 grams of Quaker oats, including a breakdown of its macronutrients and how it fits into a balanced diet.

Quick Summary

A 35g serving of Quaker Oats is about 133 calories, but can vary slightly based on the oat type. This article examines the nutritional content and factors affecting calorie count, helping you manage your dietary intake effectively.

Key Points

Calorie Count: A 35-gram serving of Quaker Oats contains approximately 133 calories, based on instant oatmeal data.
Macronutrient Profile: In 35g, there are roughly 20-22g carbohydrates, 3-4g fiber, and 4-5g protein.
Oat Type Matters: Plain rolled or instant oats have a consistent, moderate calorie count, while flavored or sweetened varieties can be significantly higher in calories and sugar.
Beneficial Fiber: The oats contain beta-glucan, a soluble fiber that helps lower cholesterol and promotes gut health.
Calorie Customization: The final calorie count of your oatmeal meal depends on additions like fruits, nuts, milk, and sweeteners, so choose wisely according to your dietary needs.
Supports Diet Goals: Its fiber and protein content help create a feeling of fullness, which can assist with weight management.

A 35-gram serving of Quaker Oats, a standard portion size, offers a moderate calorie count perfect for a nutritious and filling breakfast. The exact calorie total can vary slightly depending on the specific type of oat—such as instant versus rolled—but generally falls in the 129-133 kcal range for an unflavored serving. The bulk of these calories come from complex carbohydrates, which are crucial for providing sustained energy throughout your morning.

The Macronutrient Breakdown of 35g Quaker Oats

Understanding where the calories come from is just as important as the total number. In a typical 35g serving of plain Quaker Oats, the macronutrient profile provides a well-rounded nutritional boost to your morning meal.

Carbohydrates: Approximately 20-22 grams. This includes complex carbs that release energy slowly, preventing the blood sugar spikes associated with processed cereals.
Dietary Fiber: Around 3-4 grams. Oats are an excellent source of dietary fiber, especially the soluble fiber beta-glucan, which is known for its ability to lower cholesterol.
Protein: Roughly 4-5 grams. This protein content helps with muscle repair and keeps you feeling full longer, which can aid in weight management.
Fat: Typically around 3 grams. These are mostly healthy, unsaturated fats that are beneficial for heart health.

Quaker Oat Varieties: A Quick Calorie Comparison

While the baseline calorie count is consistent, different versions of Quaker Oats have slightly different nutritional profiles. The addition of flavorings and sugar can significantly alter the calorie count, highlighting the importance of reading nutrition labels.

Whole Rolled vs. Instant vs. Flavored Quaker Oats


Feature	Quaker Whole Rolled Oats (35g)	Quaker Instant Oatmeal (35g)	Quaker Instant Flavored Oatmeal (varies)
Calories	~129 kcal	~133 kcal	150+ kcal
Carbohydrates	~22g	~20g	Up to 30g
Sugar	Low (0.5g)	Low (0.4g)	High (Often >10g)
Added Sugars	0g	0g	Varies
Fiber	High (3.5g)	High (3.4g)	Lower (often <3g)
Sodium	Very low (0mg)	Very low (2mg)	High (often >100mg)

The Health Benefits of Starting Your Day with Oats

Beyond just a simple calorie source, a 35g serving of Quaker Oats provides a host of health benefits. The soluble fiber beta-glucan is a key component, known for its ability to help lower LDL ('bad') cholesterol. This, in turn, helps reduce the risk of heart disease. Furthermore, the fiber content promotes digestive health and can aid in weight management by increasing feelings of fullness. For those monitoring their blood sugar, the low glycemic index of plain oats means they provide a steady release of energy without causing rapid blood sugar spikes. Oats are also rich in important vitamins and minerals, including manganese, phosphorus, magnesium, and B vitamins.

How to Build a Complete Oatmeal Meal

While 35g of Quaker Oats is a great start, a complete meal often involves adding other ingredients. The calories and nutrition will change based on your additions, so it's important to be mindful of what you're including.

Fruits: Adding a handful of berries or a sliced banana not only boosts flavor but also adds vitamins, antioxidants, and fiber. A small banana (around 100g) can add roughly 90 calories.
Nuts and Seeds: For a boost of healthy fats and protein, stir in some chia seeds, flax seeds, or a sprinkle of chopped walnuts. A tablespoon of chia seeds adds about 60 calories.
Protein Powder: To increase the protein content, mix in a scoop of your favorite protein powder. This is especially popular for those looking to build muscle or stay full for longer.
Milk: Cooking your oats with milk instead of water will increase the calorie and fat content. A half-cup of whole milk adds about 75 calories.
Sweeteners: Be careful with sweeteners. While a drizzle of honey or maple syrup is delicious, it adds extra calories and sugar. A single tablespoon of maple syrup has about 52 calories.

Controlling Your Oat-based Breakfast Calories

For those aiming for weight management, controlling the calorie count is key. Start with the base 35g portion of plain oats. From there, make mindful additions. For a lower-calorie, high-volume meal, stick to water for cooking and add low-calorie fruits like berries. For a more calorie-dense, energy-packed breakfast, add nuts, seeds, and use milk. Being aware of how each extra ingredient contributes to your daily intake is the key to maintaining control.

Conclusion

In summary, a standard 35-gram serving of plain Quaker Oats is a nutrient-dense food with approximately 133 calories. Its primary calories come from healthy complex carbohydrates, supported by a significant amount of dietary fiber and protein. The versatility of oats allows you to customize your meal based on your specific dietary goals, whether that's for weight management, heart health, or sustained energy. By being mindful of your additions, you can easily control the final calorie count of your breakfast while still enjoying a delicious and healthy meal.

This makes Quaker Oats an excellent foundation for a balanced diet, offering a wholesome way to start the day with the right fuel for your body.

Frequently Asked Questions

Yes, cooking your 35g of Quaker Oats with milk instead of water will increase the calorie count. For example, a half-cup of whole milk can add around 75 calories to your meal.

The calorie difference is minimal. A 35g serving of rolled oats has about 129 kcal, while instant oatmeal of the same weight contains about 133 kcal.

To reduce calories, prepare your 35g of Quaker Oats with water instead of milk, and opt for low-calorie additions like berries or cinnamon instead of nuts or sweeteners.

Yes, Quaker Oatmeal is a good option for weight loss. The high fiber and protein content of a 35g serving helps you feel full and satisfied, reducing the likelihood of overeating later.

The preparation method itself (cooking with water) does not add calories. However, what you cook your oats in, such as milk, or what you add after cooking, will affect the total calorie count.

Beyond macros, a 35g serving of Quaker Oats contains important minerals such as manganese, magnesium, and phosphorus, along with B vitamins.

A 35-gram serving of plain Quaker Quick Cook or Rolled Oats is very low in sugar, typically containing less than one gram. Be mindful of flavored versions, which have added sugars.