Perfect4Health One Source of Healthy Choice

100 calorie oatmeal

17 February 2022

If you're having trouble losing weight and eating a bowl of oatmeal for breakfast, here is how you can turn it into a 100 calorie diet breakfast.

First, the nutrition facts for a serving of regular oatmeal. You can see that 1 cup of cooked oatmeal is 166 calories. That's a little too many calories to be considered 100 Calorie Diet Breakfast, but we can fix that by modifying your recipe a bit. "100 calorie oatmeal" as it's sold is just instant oatmeal that has been measured out into a 100 calorie serving size. This is convenient, but not very cost effective.

100 calorie oatmeal is a normal oatmeal that has been pre portioned into 100 calorie containers to help you measure out and control your serving size. Most people have a hard time measuring out their calories. I find that many people tend to over eat at meals, especially breakfast time. The result is they are eating too many calories and this leads to weight gain. By portioning the oatmeal into 100 calorie containers, you don't have to worry about guessing how much oatmeal to eat. You can just grab one container, pop it in the microwave for 1 minute and you're ready to go. If you're hungry after that, you can always take another one. A serving of 100-calorie oatmeal is a good way to start your day. This amount of oatmeal provides you with 1 gram of fat and 19 grams of carbohydrates, including 3 grams of fiber. Although the 100-calorie portion of plain dry oats contains only trace amounts of vitamins and minerals, the nutrients are boosted when whole milk or fruit is added to it.

The 100-calorie serving size for cooked oatmeal refers to 1/2 cup of cooked regular or quick oats. The calorie count increases as larger portions are eaten. A cup of oatmeal contains 146 calories, 5.6 grams of protein, 4.3 grams of fat, and 25.1 grams of carbohydrates, including 3.3 grams of fiber and 3.9 grams of sugar.

Oatmeal is not only filling but also packed with vitamins and minerals. A cup provides you with 19% potassium, 27% phosphorus, 41% manganese, 28% selenium, 45% zinc, 51% iron, 68% magnesium, 20% vitamin B1 (thiamine), 19% vitamin B5 (pantothenic acid), 11% vitamin B6 (pyridoxine).


  1. Healthy heart:

Oatmeal is a rich source of dietary fiber and contains soluble fiber beta-glucan. It is known to improve the blood lipid profile and reduce the risk of heart diseases.

  1. Good for weight loss:

Oats are low in calories and contain good amount of dietary fiber. This makes them an ideal food for those who are trying to lose weight. Fiber rich foods give you a feeling of fullness and prevent you from overeating.

  1. Reduce cholesterol levels:

Oats contain beta-glucan which is known to improve the blood lipid profile and reduce the risk of coronary heart diseases by lowering bad cholesterol levels in your body.

  1. Rich source of protein:

100 grams of oats provide about 16 grams of protein, which makes it an excellent food for vegetarians. Proteins along with complex carbs help sustain energy levels throughout the day and also help in building muscles.

  1. Gluten free:

You can consume oats even if you are gluten intolerant or have celiac disease, as they are gluten free. Gluten is a protein found in wheat, barley, rye and oats. 

You can make your own 100 calorie oatmeal packets by buying a large bag of instant oatmeal in the flavor you like and measuring out the amount needed yourself. The exact amount needed will vary with different brands and flavors, but a good place to start is with 1/3 cup of dry oatmeal.

How to Make 100 Calorie Oatmeal


1/2 Cup Quick Cook Oats (dry)

1 Cup Water

2 Tablespoons Raisins (dry)

1 Tablespoon Honey


Add water and oats to a microwave safe bowl. Microwave on high for 1 1/2 minutes until thickened. Stir in raisins and honey and enjoy!

Click Here to Check This Product @