How many calories is Starbucks oatmeal with toppings?

Starbucks offers a variety of delicious and nutritious oatmeal options that can be customized with different toppings. For those watching their calories or macros, knowing the calorie count of Starbucks oatmeal with toppings is important.

Quick Answer

The calorie count of Starbucks oatmeal varies depending on size and toppings added. A regular size Starbucks oatmeal without toppings contains 150 calories. Each additional topping can add between 20-150 calories. So a customized Starbucks oatmeal with multiple toppings can contain 300-500 calories or more.

Calories in Starbucks Oatmeal Sizes

Starbucks offers oatmeal in 3 sizes: regular, grande, and venti. The calorie counts for each plain oatmeal without toppings are:

  • Regular oatmeal (12 oz): 150 calories
  • Grande oatmeal (16 oz): 200 calories
  • Venti oatmeal (20 oz): 250 calories

As you can see, the larger venti size contains 100 more calories than the regular size. The oatmeal itself is the same recipe, but the larger sizes contain more volume of oatmeal.

Calories in Starbucks Oatmeal Toppings

Starbucks allows customers to customize their oatmeal with various toppings. Each topping adds additional calories on top of the base oatmeal. Here are the calorie counts for Starbucks oatmeal toppings:

Topping Calories
Dried fruit blend 140
Nut medley 130
Brown sugar 20
Granola 150
Honey 55

As you can see, ingredients like fruit, nuts, and granola add quite a lot of calories. Purely sweet toppings like brown sugar and honey add fewer calories.

Calories in Popular Starbucks Oatmeal Orders

Now that we know the calories in the base oatmeal and toppings, we can calculate the total calories for popular Starbucks oatmeal orders:

Plain Oatmeal

Regular plain oatmeal with no toppings is 150 calories

Oatmeal with Fruit

A regular oatmeal with dried fruit blend added is 150 calories (oatmeal) + 140 calories (fruit) = 290 calories total

Oatmeal with Nuts and Sugar

A grande oatmeal with nut medley and brown sugar is 200 calories (oatmeal) + 130 calories (nuts) + 20 calories (sugar) = 350 calories total

Fruit and Nut Oatmeal

A venti oatmeal with dried fruit, nut medley, and granola is 250 calories (oatmeal) + 140 calories (fruit) + 130 calories (nuts) + 150 calories (granola) = 670 calories total

As you can see, the calorie count ranges widely based on size and number of toppings added. Plain oatmeal is the lowest calorie option, while an oatmeal fully loaded with toppings can end up as a high calorie meal.

Tips for Creating Lower Calorie Oatmeal

If you’re looking for ways to enjoy Starbucks oatmeal while controlling calories, here are some tips:

  • Stick to the 150 calorie regular size oatmeal
  • Limit toppings to 1-2 such as fruit OR nuts
  • Choose lower calorie toppings like brown sugar, cinnamon, or honey
  • Request light amounts of any high calorie toppings like granola
  • Skip the oat toppings altogether and add your own lower calorie items like cinnamon

With smart customizations and adjustments, you can keep your Starbucks oatmeal around or under 300 calories while still enjoying the delicious flavor.

Nutritional Benefits of Starbucks Oatmeal

Despite the calorie count, Starbucks oatmeal can still be a nutritious choice when customized properly. Here are some of the nutritional benefits of Starbucks oatmeal:

  • Provides complex carbohydrates for energy
  • High in fiber to promote fullness and digestion
  • Contains protein for muscle building and repair
  • Source of iron, magnesium, zinc, and other vitamins/minerals
  • Low in sugar compared to many breakfast foods

Starbucks uses a blend of steel cut oats and rolled oats that provides more fiber and nutrients than instant oatmeal packets. The toppings add vitamins, minerals, antioxidants, healthy fats, and more.

Comparing Oatmeal to Other Starbucks Breakfasts

How does the calorie count of a customized Starbucks oatmeal compare to other Starbucks breakfast options? Here is a comparison of calories for a medium oatmeal with toppings versus other common breakfast items:

Breakfast Item Calories
Medium oatmeal with fruit and nuts 350
Reduced fat cinnamon swirl coffee cake 400
Bacon, gouda, egg breakfast sandwich 450
Blueberry muffin 460
Sausage & cheddar breakfast sandwich 560

A medium oatmeal with moderate toppings is lower in calories than many of Starbucks’ baked goods, sandwiches, and muffins. But specialty coffee drinks with milk and syrups can tally up to 300-500 calories easily.

Low Calorie Starbucks Breakfast Options

If monitoring your calorie intake, here are some lower calorie Starbucks breakfast options to consider in addition to oatmeal:

  • Caffè Americano or drip coffee
  • Reduced fat cinnamon swirl coffee cake
  • Egg white and roasted veggie breakfast wrap
  • Protein Bistro Box or Petite Vanilla Bean Scone
  • Plain Greek yogurt with fresh fruit

Choosing unsweetened hot coffee and tea, modified sandwiches and wraps, or low fat bakery items can all keep your breakfast under 400 calories at Starbucks.

Should You Eat Starbucks Oatmeal If Watching Calories?

At the end of the day, can you enjoy Starbucks oatmeal and still watch your calorie intake? The answer is yes, with some adjustments.

Stick to the smaller size oatmeal instead of venti or grande. Limit toppings to 1-2 such as nuts OR fruit rather than piling them all on. Avoid sugary syrups and liquid toppings that can spike calories fast. And balance it with a light coffee or espresso drink.

With smart customizations to your oatmeal and rest of your order, you absolutely can eat Starbucks oatmeal while still meeting your daily calorie goals.


Starbucks oatmeal can be high or low in calories, depending entirely on the size and toppings selected. A fully loaded, venti oatmeal with multiple toppings can tally up to 500-600 calories. But a regular sized oatmeal with light, sensible toppings can be a 300 calorie breakfast full of fiber and nutrients.

Pay attention to your oatmeal size, limit high calorie toppings, and balance with unsweetened coffee for the best calorie control. With smart choices, Starbucks oatmeal can be part of an overall balanced breakfast and diet.

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