Quick Answer
The number of calories in cream oatmeal and strawberries depends on the serving sizes. A typical serving of cream oatmeal made with 1/2 cup dry oats cooked in 1 cup whole milk with 1 tablespoon brown sugar contains around 275 calories. Adding 1/2 cup fresh strawberries adds about 25 calories. So the total calories for a serving of cream oatmeal with strawberries is approximately 300 calories. However, this can vary based on the exact ingredients and portions used.
Calculating Calories in Oatmeal
To determine the calories in a serving of oatmeal, you need to look at the calories for each ingredient and the portion size you are using. Here is a breakdown of the typical calorie counts for common oatmeal ingredients:
- Dry oats – 150 calories per 1/2 cup dry oats
- Milk – 103 calories per 1 cup 2% milk
- Water – 0 calories
- Brown sugar – 15 calories per 1 tablespoon
- Berries – 25 calories per 1/2 cup strawberries or blueberries
- Nuts – 165 calories per 1/4 cup chopped walnuts
- Honey – 64 calories per 1 tablespoon
- Butter – 102 calories per 1 tablespoon
- Cinnamon – 6 calories per 1/2 teaspoon
So for a typical serving of 1/2 cup dry oats cooked in 1 cup 2% milk with 1 tablespoon brown sugar, the calories would be:
- Oats: 150 calories
- Milk: 103 calories
- Brown sugar: 15 calories
- Total: 268 calories
Then adding 1/2 cup strawberries would add about 25 more calories, for a total of 293 calories.
The calories can increase quickly if you add higher calorie ingredients like nuts, honey, or butter. Using lower calorie substitutes like water instead of milk or artificial sweeteners instead of sugar can reduce the calories significantly.
Calories in Different Types of Oatmeal
There are a variety of different types of oatmeal, each with their own calorie levels. Here is an overview:
Plain Oats
- 150 calories per 1/2 cup dry oats
- Prepared with water this has the lowest calories
Steel Cut Oats
- 160 calories per 1/2 cup dry
- Takes longer to cook but has a chewier texture
Rolled Oats
- 160 calories per 1/2 cup dry
- These are rolled and flattened for quicker cooking
Quick Oats
- 160 calories per 1/2 cup dry
- These are cut into small pieces for very quick cooking
Instant Oats
- 150 calories per 1 packet (usually 1/2 cup dry)
- These can be made just by adding hot water
As you can see, the calorie difference between types of oats is minimal. Adding milk, sweeteners, fruits, nuts and other ingredients makes a bigger calorie difference.
Calorie Difference Between Cooked and Dry Oats
It’s important to note the calorie counts listed above are for dry oats before cooking. Once oats are cooked in liquid, they absorb some of the water and expand in size.
Here is a comparison:
- 1/2 cup dry oats = 150 calories
- 1/2 cup cooked oats made with water = 150 calories
- 1 cup cooked oats made with water = 300 calories
So the dry and cooked calorie count is similar if using water. But if cooked in milk, the calories increase:
- 1/2 cup dry oats = 150 calories
- 1 cup cooked oats made with 1 cup 2% milk = 250 calories
So be sure to pay attention to labels listing the calories for dry or cooked oats. Just doubling the amount of dry oats does not double the calories if they are cooked in more water or milk.
Calories in Oatmeal Made with Milk vs. Water
One of the biggest factors affecting the calories in oatmeal is whether it is prepared with milk or water.
Here is a comparison of the calories when made with 1 cup of liquid:
| Type of Liquid | Calories |
|---|---|
| Water | 150 calories (for 1/2 cup dry oats) |
| 2% Milk | 250 calories |
| Whole Milk | 300 calories |
| Almond Milk | 170 calories |
| Soy Milk | 190 calories |
As you can see, the calories increase significantly when using milk instead of water. Whole milk leads to the biggest calorie jump because it has more fat and calories than lower fat milks.
To keep the calories low, water or non-dairy milks like almond and soy milk are best. But many people enjoy the creamier texture of oatmeal made with milk. Just keep portion sizes in mind if adding milk.
Calories in Oatmeal Toppings
The toppings and mix-ins added to oatmeal also impact the total calories. Here are the calories for common oatmeal toppings per tablespoon or 1/4 cup:
| Topping | Calories |
|---|---|
| Brown sugar | 15 |
| Granola | 105 |
| Chopped nuts | 165 |
| Honey | 64 |
| Maple syrup | 52 |
| Butter | 102 |
| Milk chocolate chips | 138 |
| Dried fruit like raisins | 95 |
| Fresh fruit like banana or berries | 25 (for 1/4 cup) |
| Yogurt | 45 (for 2 Tablespoons) |
Items like nuts, chocolate chips, butter, and honey quickly drive up the calories. Dried fruit and granola are high cal too. Fresh fruit adds a pop of sweetness with a relatively low calorie impact. Overall, topping oatmeal sparingly helps control calories.
Low Calorie Oatmeal Options
Here are some tips for making oatmeal with the lowest calories:
- Use water instead of milk
- Choose unsweetened almond or soy milk if you want milk
- Flavor with cinnamon instead of sugar
- Use fresh fruit instead of dried fruit or chocolate chips
- Avoid nuts, seeds, honey, maple syrup, and butter
- Top with light yogurt instead of heavy cream
- Sweeten with artificial sweetener if needed
With these substitutions, you can make a flavorful low calorie oatmeal with fruit that contains 200-250 calories per serving rather than 500+ calories.
High Calorie Oatmeal Options
On the flip side, you can make a higher calorie oatmeal by:
- Using whole or 2% milk instead of water
- Adding nuts like walnuts or almonds
- Using calorie-dense dried fruit like raisins or cranberries
- Stirring in nut butter or chocolate-hazelnut spread
- Topping with granola
- Drizzling with honey or maple syrup
- Sprinkling brown sugar, coconut flakes, or chocolate chips
This boosts the calories from 300 up to 500-600 calories per bowl depending on the portions. While delicious, be aware of your serving sizes with these higher calorie add-ins.
Typical Serving Sizes
The calorie count in oatmeal also depends on your serving size. Here are some typical serving sizes and calorie amounts:
| Serving Size | Calories |
|---|---|
| 1 packet instant oatmeal (usually 1/3-1/2 cup dry) | 100-150 |
| 1/2 cup dry oats cooked in water | 150 |
| 1 cup cooked oatmeal made with water | 300 |
| 1 cup cooked oatmeal made with milk | 250-300 |
| Extra large bowl or mug | 400-500 |
The standard 1 packet or 1/2 cup (dry) serving provides 150-300 calories. But giant bowls or mugs can get up to 500+ calories after adding toppings. Pay attention to serving sizes to keep calories in check.
Calories in Common Oatmeal Recipes
To give you a sense of the full calorie impact, here are the totals for some classic oatmeal recipes:
| Recipe | Total Calories |
|---|---|
| Apple Cinnamon Oatmeal (with 1/2 cup oats, 1 cup milk, 1/2 apple, 1 tsp cinnamon, 1 tsp brown sugar) |
330 |
| Strawberries and Cream Oatmeal (with 1/2 cup oats, 1 cup milk, 1/2 cup strawberries, 2 tbsp cream) |
385 |
| Blueberry Almond Oatmeal (with 1/2 cup oats, 1 cup almond milk, 1/4 cup blueberries, 2 tbsp almonds) |
315 |
| Banana Nut Oatmeal (with 1/2 cup oats, 1 cup milk, 1/2 banana, 2 tbsp peanut butter, 2 tbsp walnuts) |
545 |
| Pumpkin Pie Oatmeal (with 1/2 cup oats, 1 cup milk, 2 tbsp canned pumpkin, 1 tbsp maple syrup, 1 tsp pumpkin pie spice, 2 tbsp chopped pecans) |
415 |
As you can see, the calories add up fast once you start mixing in fruit, nuts, milk, sweeteners, and other extras. Be mindful of portions of high calorie additions like peanut butter, nuts, cream, and syrup.
FAQs
Does cooking oatmeal increase the calories?
No, cooking oats in water does not increase the calories. However, if cooked in milk this adds to the total calories. The calories stay the same for oats cooked in water.
Is oatmeal low carb?
Yes, plain oats are relatively low carb with about 30 grams of carbs per 1 cup cooked. Avoid adding high carb toppings like dried fruit to keep the carbs down.
Is oatmeal high in sugar?
Plain oats do not contain added sugars. However, many flavored instant oatmeals and toppings like brown sugar, honey, and maple syrup can boost the sugar content significantly. Stick to unsweetened plain oats to avoid excess sugar.
Is peanut butter healthy on oatmeal?
Peanut butter does add protein, fiber, and healthy fats to oatmeal. However, it’s very high in calories with about 190 calories per 2 tablespoon serving. So add peanut butter sparingly and account for the extra calories.
What is the healthiest milk for oatmeal?
The healthiest milk options are skim milk for a nutrient boost with minimal calories or unsweetened almond milk to keep calories low if avoiding dairy. Whole milk provides creaminess but also adds a lot of saturated fat, so use sparingly.
Conclusion
Oatmeal on its own is relatively low calorie, with about 150 calories per dry 1/2 cup serving. But the calories add up quickly once you start mixing in milk, fruit, nuts, and other sweet or fatty toppings. Choosing water over milk, limiting sweeteners, and sticking to fresh fruit help keep oatmeal light. But you can also adapt recipes to make a higher calorie, heartier oatmeal by using milk, nut butters, dried fruit and nuts. Just pay attention to serving sizes and portions to keep the calories in check for your needs. Overall, oatmeal is a versatile and nutritious breakfast option that can range from 200 to 500 calories per bowl depending on the ingredients used.