Quick Answer
The number of calories in apples and cinnamon oatmeal can vary depending on the specific ingredients and amounts used. However, a typical serving of homemade apples and cinnamon oatmeal made with 1/2 cup old fashioned oats, 1/2 medium apple, 1/4 tsp cinnamon and water contains around 150 calories. The oatmeal provides around 110 calories, while the 1/2 apple adds 30-40 calories and the cinnamon just a few calories.
Calories in Oatmeal
Oatmeal is relatively low in calories, with most types providing 100-150 calories per 1/2 cup serving. The total calories in oatmeal depends on the specific type:
| Type of Oatmeal | Calories per 1/2 cup |
|---|---|
| Regular/old fashioned oats (uncooked) | 150 |
| Steel cut oats (uncooked) | 120 |
| Instant oats (uncooked) | 110 |
| Oat bran (uncooked) | 100 |
As you can see, regular or old fashioned oats contain the most calories, providing 150 calories per 1/2 cup dry. Steel cut oats and instant oats contain slightly less at 120 calories and 110 calories per 1/2 cup dry, respectively. Oat bran provides 100 calories per 1/2 cup dry.
When oats are cooked in water or milk, they absorb the liquid which makes them heavier and increases the total calorie count. For a typical cooked oatmeal made with 1/2 cup oats and 1 cup liquid, the calories are:
| Type of Oatmeal | Calories per 1/2 cup dry oats + 1 cup liquid |
|---|---|
| Regular/old fashioned oats | 200 |
| Steel cut oats | 180 |
| Instant oats | 160 |
| Oat bran | 140 |
So a typical serving of cooked oatmeal made with 1/2 cup regular oats provides around 200 calories.
The cooking liquid also adds calories, with skim milk adding about 80 calories per cup and water adding no calories. So for apples and cinnamon oatmeal made with 1/2 cup old fashioned oats and 1 cup skim milk, the total calories would be around 280 (200 from oats + 80 from milk).
Calories in Apples
The calories in apples vary based on their size. A medium apple of around 6-7 oz provides about:
| Apple Type | Calories |
|---|---|
| Gala apple | 80 |
| Fuji apple | 75 |
| Honeycrisp apple | 90 |
| Granny Smith apple | 65 |
As you can see, on average a medium apple provides around 70-90 calories depending on the variety. Gala and Honeycrisp tend to be on the higher end while Fuji and Granny Smith are lower in calories.
So for a serving of apples and cinnamon oatmeal made with 1/2 cup old fashioned oats, 1/2 medium apple and 1 cup skim milk, the calories would be:
Oats: 200 calories
1/2 Apple: 40 calories
Skim milk: 80 calories
Total: 320 calories
The amount of apple also impacts the calories. If you use a full medium apple rather than just half, it would add about 70-90 additional calories.
Calories in Cinnamon
Cinnamon contains very few calories, providing only about 6 calories per teaspoon. So even adding a generous 1/4 teaspoon of cinnamon to oatmeal only adds around 1-2 calories.
Therefore, in a typical serving of apples and cinnamon oatmeal, the cinnamon contributes minimal calories compared to the oats and apple. The calories from a dash of cinnamon are negligible.
Putting it Together
Based on the calorie counts for each ingredient, we can estimate the total calories in a typical serving of homemade apples and cinnamon oatmeal:
| Ingredient | Calories |
|---|---|
| 1/2 cup old fashioned oats | 150 |
| 1/2 medium apple | 40 |
| 1/4 tsp cinnamon | 1-2 |
| 1 cup water for cooking | 0 |
| Total Calories | Around 190-200 |
So for a typical serving of homemade apples and cinnamon oatmeal made with 1/2 cup oats, 1/2 apple, 1/4 tsp cinnamon and water, the total calories comes out to around 190-200.
The calories can increase if larger portions are used or if milk is added instead of water. Some examples:
| Ingredients | Total Calories |
|---|---|
| 1/2 cup oats, 1 medium apple, 1/4 tsp cinnamon, 1 cup milk | Around 300 |
| 1 cup oats, 1 medium apple, 1/4 tsp cinnamon, 2 cups milk | Around 500 |
| 1 cup oats, 1 medium apple, 1/4 tsp cinnamon, 1 cup water | Around 300 |
As you increase the oats and apple portion, the calories can quickly add up. Choosing skim or low fat milk over whole milk can help keep the calorie count lower.
Calories in Pre-Made Apples and Cinnamon Oatmeal Packets
Many brands make pre-packaged, instant apples and cinnamon oatmeal that can be prepared by adding hot water. The calories in these pre-made packets can vary by brand, but tend to range from 100-220 calories per packet.
Some examples:
| Brand | Serving Size | Calories |
|---|---|---|
| Quaker Instant Apples and Cinnamon Oatmeal | 1 packet (36g) | 130 |
| Starbucks Instant Apple Cinnamon Oatmeal | 1 packet (56g) | 220 |
| Nature’s Path Apple Cinnamon Oatmeal | 1 packet (35g) | 100 |
| Oatly Oatmilk Apple Cinnamon Oatmeal | 1 packet (39g) | 160 |
As you can see, calories range from 100-220 per packet depending on the brand. To keep calories lower, compare labels and choose brands with less total grams per packet.
Tips to Reduce Calories in Apples and Cinnamon Oatmeal
If you’re looking to decrease the calories in apples and cinnamon oatmeal, here are some helpful tips:
– Use less oats – Stick to 1/2 cup dry oats instead of a full cup to slash calories.
– Use water instead of milk – Cooking oats in water rather than milk reduces the calories.
– Use unsweetened applesauce – Swapping unsweetened applesauce for chopped apples removes calories from the apple while still giving apple flavor.
– Use a lower calorie sweetener – Rather than brown sugar, use a lower calorie sweetener like cinnamon or stevia to save calories.
– Use pre-packaged single serve – The single serve instant oatmeal packets tend to be slightly lower in calories than homemade.
– Avoid added nuts/dried fruit – While nuts and dried fruit add flavor, they also add calories so you may want to omit them.
– Choose low fat milk – If using milk, opt for skim or low fat milk over whole milk.
– Portion control – Pay attention to serving sizes as a large bowl can quickly increase the calorie count.
Should You Be Concerned About the Calories in Oatmeal?
Despite having a reasonable amount of calories, oatmeal is widely considered a very healthy breakfast option for several reasons:
– High in fiber – The 4 grams of dietary fiber per serving helps keep you full and promotes good digestive health.
– Low in sugar – Compared to many breakfast cereals, oatmeal is lower in added sugars. Avoid instant flavored oats high in sugar.
– Contains whole grains – Oats provides important nutrients like magnesium, phosphorus, manganese and vitamin B1.
– May lower cholesterol – The beta-glucan fiber in oatmeal helps reduce LDL “bad” cholesterol levels.
– Keeps you full – The combination of protein, fat and fiber keeps you feeling satisfied for hours after eating oatmeal.
– Versatile – Oatmeal can be flavored sweet like apples and cinnamon or savory with eggs and veggies.
So the calories in oatmeal itself should not be of major concern given the nutrition it provides. Just be mindful of avoiding giant portions or excessive mix-ins that spike the calories.
Conclusion
The total calories in apples and cinnamon oatmeal can range from 100-500 calories depending on the specific ingredients and portions used.
For a typical homemade serving made with 1/2 cup old fashioned oats, 1/2 medium apple, 1/4 tsp cinnamon and water, you can expect around 150-200 calories total.
Pre-packaged instant flavored oatmeal packets contain 100-220 calories depending on the brand.
While oatmeal does contain a moderate amount of calories, it is very nutritious and provides protein, fiber and essential vitamins and minerals like vitamin B1, magnesium and manganese. So feel good about enjoying a hearty bowl of apples and cinnamon oatmeal, just be mindful of your serving size.
