How Many Calories Are In 50g Of Oats With Water?

December 16, 2025 •

3 min read

According to nutritional data, a 50g serving of dry rolled oats contains approximately 167 calories. When prepared simply with water, the final calorie count remains unchanged, making it a low-calorie, filling foundation for your meal.

Quick Summary

The calorie count for 50g of oats prepared with water is the same as the dry oats, at about 167 calories. The water adds no caloric value, increasing volume and satiety instead.

Key Points

Calorie Origin: The 167 calories in 50g of oats with water come from the dry oats, as water adds no calories.
Volume vs. Calories: Water increases the volume and weight of the oatmeal without affecting the total energy content.
Satiety Boost: The added water and fiber help you feel full for longer on fewer calories, aiding in weight management.
Consistent Base Calories: Most types of oats (rolled, steel-cut, instant) have a similar calorie count per 50g dry weight.
Add-ins Increase Calories: Calories only increase when you add other ingredients like milk, sweeteners, nuts, or fruit.
Nutrient-Dense Choice: 50g of oats provide a good balance of carbohydrates, protein, fiber, and essential minerals.

The Calorie Breakdown of 50g Oats with Water

When preparing a serving of porridge with 50g of oats and water, the total caloric content is determined solely by the dry oats. Water is a calorie-free ingredient, so adding it to the oats does not change the energy value of the meal itself. A standard 50g portion of plain, dry rolled oats contains approximately 167 calories. This serving size also provides a balanced mix of macronutrients that are essential for starting your day right.

Nutritional Information for 50g Dry Rolled Oats:

Calories: ~167 kcal
Carbohydrates: ~37g
Dietary Fiber: ~6g
Protein: ~6g
Fat: ~1g

The Role of Water in Your Meal

Water plays a crucial role in creating a satisfying meal. When the oats absorb the water during cooking, they expand in volume significantly. This not only changes the texture but also creates a more substantial portion without adding any calories. This increase in volume and fiber content is what helps you feel full and satisfied for longer, which can be beneficial for managing your weight and controlling your appetite. For instance, a 50g portion of dry oats may seem small, but once cooked with water, it transforms into a full bowl of porridge.

Comparison: 50g Oats Cooked with Different Liquids

To highlight why the calorie count for 50g of oats with water is a specific number, it is helpful to compare it with other common preparation methods. When you introduce other liquids like milk, the nutritional profile of the meal changes dramatically because these liquids contain their own calories.


Nutritional Metric	50g Oats with Water	50g Oats with 150ml Skim Milk	50g Oats with 150ml Unsweetened Almond Milk
Approximate Calories	167 kcal	220 kcal (approx.)	190 kcal (approx.)
Protein	6g	11.5g	7g
Fat	1g	1g	3g
Carbohydrates	37g	45g	38g

Note: Calorie estimates for milk are approximate and can vary by brand.

Customizing Your Oat-Based Meal

One of the greatest benefits of starting with a simple, water-based oat preparation is the flexibility it offers for adding extra nutrients and flavors. Since your base is a controlled 167 calories, you can carefully manage the overall calorie count while enhancing your meal with wholesome additions.

Healthy Topping Ideas:

Fresh Fruit: A handful of berries, sliced banana, or a chopped apple adds natural sweetness, vitamins, and extra fiber.
Nuts and Seeds: A sprinkle of chia seeds, flaxseeds, almonds, or walnuts provides healthy fats and protein, but remember they are calorie-dense.
Spices: A dash of cinnamon, nutmeg, or a hint of ginger can add flavor without any calories.
Sweeteners: For a little extra sweetness, opt for a small drizzle of honey or maple syrup, but track the added calories.

Different Types of Oats and Calorie Consistency

While the main focus is on rolled oats, it is worth noting that other forms of oats also offer a similar calorie count per dry weight. Whether you choose steel-cut, instant, or rolled oats, the calories are relatively consistent for a 50g serving. The main difference lies in processing, texture, and cooking time, not the fundamental caloric value. For instance, steel-cut oats are less processed and have a lower glycemic index, but a 50g serving is still around 160-170 calories. The caloric information is always based on the dry weight before any liquid is added.

Conclusion: The Simple Truth About Oats and Water

In conclusion, the number of calories in 50g of oats with water is simply the calories contained within the 50g of dry oats themselves, which is approximately 167 calories. The water is a calorie-free volume-enhancer that makes the meal more substantial and satisfying, particularly useful for those managing their weight. By understanding this simple principle, you can use plain oatmeal as a versatile, low-calorie starting point for countless healthy and delicious breakfast variations. This makes oats an ideal and flexible dietary component for a variety of health goals.

For more information on the health benefits of including oats in your diet, the Mayo Clinic Health System provides an excellent overview.

Frequently Asked Questions

No, cooking oats does not reduce their calorie content. The calories come from the dry oats themselves and remain constant whether they are raw or cooked in water.

While there are minor variations, the calorie count for 50g of most plain, dry oat varieties (rolled, steel-cut, instant) is very similar. The processing primarily affects texture and cooking time, not the overall calories.

Oatmeal with water is excellent for weight loss because it is a low-calorie, high-fiber meal that helps increase feelings of fullness, reducing overall food intake throughout the day.

You can add flavor with calorie-free or low-calorie options such as cinnamon, nutmeg, a few drops of vanilla extract, or a small handful of fresh berries.

The calorie count will increase when milk is used. For example, 50g of oats with 150ml of skim milk will be roughly 220 calories, depending on the milk's fat content.

For an accurate calorie count, you should always measure your oats when they are dry. The weight of the cooked oats includes the absorbed water, which has no calories.

No, a 50g serving of dry steel-cut oats contains a very similar number of calories to a 50g serving of dry rolled oats. The main difference is that steel-cut oats are less processed and have a chewier texture.