In this ultimate guide to oatmeal (or porridge, depending on what you like to call it) calories, I’ll quickly help you find the calorie values you’re looking for based on how you prefer your oatmeal.
Including; calories for oatmeal made with just water or various types of milk, including nut milk and soya, along with other toppings such as sugar, syrup, or fruit – so let’s get straight into it.
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Oatmeal Serving Sizes
Before we get into oatmeal calories, it helps to know the weights of oatmeal and liquid per serving to calculate the calories for various serving sizes.
I’ve recently researched and written an article on oatmeal servings. I have compiled data to show average serving size weights and how much milk or water you need per serving to get the consistency you’re looking for.
The table below shows each serving size of oats and water or milk, based on rolled or traditional oats such as Quaker.
| Oatmeal (Porridge) Serving Size | Milk/Water Amount (for average consistency) | Milk/Water Amount (for thicker oatmeal) |
| Small (25g/0.9oz) | 172ml | 156ml |
| Medium (40g/1.4oz) | 275ml | 250ml |
| Large (55g/1.9oz) | 378ml | 344ml |
| Extra Large (75g/2.6oz) | 516ml | 469ml |
If you’d like to see my full article on oatmeal weights and serving sizes, click the link below:
Oatmeal Serving Weights & Milk Calculator
Oatmeal Made With Water Calories
Moving on to oatmeal calories per serving, I’ve started with oatmeal made with water because the only calories in the oatmeal come from the oats providing no other toppings are added.
The calories in the table below are based on an average calorie value of 150kcal per 40g of rolled (or old-fashioned) oats and are also applicable to Quaker Oats. Based on this figure, we can determine that oats contain an average of 3.75kcal per gram.
| Oatmeal (Porridge) Serving Size | Calories of Oatmeal Made With Water |
| Small (25g/0.9oz) | 94kcal |
| Medium (40g/1.4oz) | 150kcal |
| Large (55g/1.9oz) | 206kcal |
| Extra Large (75g/2.6oz) | 281kcal |
Oatmeal Made with Milk Calories (Various Types)
In this section, I’ve included tables to show how many calories are in each serving of oatmeal if it’s made using the recommended milk amount for various types of milk, including cow’s milk, almond, oat, and soya.
The recommended amount is based on a standard 40g serving recommendation of 275ml of milk (as confirmed by Quaker). Using this figure, I’ve been able to work out a milk-to-oatmeal ratio of any serving size.
To calculate the calories for any serving of oatmeal, you can also use the calculator in the link below:
Oatmeal Calorie Calculator (For Various Types Of Milk)
Skimmed Milk
The first table is based on various serving sizes of oatmeal (or porridge) made with skimmed (low-fat) cow’s milk and assumes that the milk contains an average of 0.35kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Skimmed Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 154kcal |
| Medium (40g/1.4oz) | 275ml | 246kcal |
| Large (55g/1.9oz) | 378ml | 338kcal |
| Extra Large (75g/2.6oz) | 516ml | 462kcal |
Semi-Skimmed Milk
This table is based on various serving sizes of oatmeal (or porridge) made with semi-skimmed (medium-fat) cow’s milk and assumes that the milk contains an average of 0.5kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Semi-Skimmed Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 180kcal |
| Medium (40g/1.4oz) | 275ml | 288kcal |
| Large (55g/1.9oz) | 378ml | 395kcal |
| Extra Large (75g/2.6oz) | 516ml | 539kcal |
Full-Fat Milk
The table below is based on various serving sizes of oatmeal (or porridge) made with full-fat cow’s milk and assumes that the milk contains an average of 0.66kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Full-Fat Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 208kcal |
| Medium (40g/1.4oz) | 275ml | 332kcal |
| Large (55g/1.9oz) | 378ml | 455kcal |
| Extra Large (75g/2.6oz) | 516ml | 622kcal |
Almond Milk
The table below is based on various serving sizes of oatmeal (or porridge) made with almond milk and assumes that the milk contains an average of 0.22kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Almond Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 132kcal |
| Medium (40g/1.4oz) | 275ml | 211kcal |
| Large (55g/1.9oz) | 378ml | 289kcal |
| Extra Large (75g/2.6oz) | 516ml | 395kcal |
Soya Milk
The table below is based on various serving sizes of oatmeal (or porridge) made with soya milk and assumes that the milk contains an average of 0.39kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Soya Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 161kcal |
| Medium (40g/1.4oz) | 275ml | 257kcal |
| Large (55g/1.9oz) | 378ml | 353kcal |
| Extra Large (75g/2.6oz) | 516ml | 482kcal |
Oat Milk
The table below is based on various serving sizes of oatmeal (or porridge) made with oat milk and assumes that the milk contains an average of 0.45kcal per milliliter.
| Oatmeal (Porridge) Serving Size | Oat Milk Amount (for average consistency) | Total Calories Per Serving |
| Small (25g/0.9oz) | 172ml | 171kcal |
| Medium (40g/1.4oz) | 275ml | 274kcal |
| Large (55g/1.9oz) | 378ml | 376kcal |
| Extra Large (75g/2.6oz) | 516ml | 513kcal |
Additional Toppings
If you like to add toppings and extra flavors to your oatmeal, use the chart below to work out the additional calories on top of your normal serving calories (see charts above).
Please note that these calories are based on average values and can be used as a guide, but they may vary slightly between brands.
| Oatmeal Toppings | Additional Calories Per Topping (in kcal) |
| Golden Syrup (15g) | 49kcal |
| Maple Syrup (15g) | 41kcal |
| Chia Seeds (15g) | 63kcal |
| Brown Sugar (10g) | 40kcal |
| White Sugar (10g) | 40kcal |
| Honey (10g) | 33kcal |
| Mixed Berries (80g) | 34kcal |
| Chopped Banana (one small) | 90kcal |
More Oatmeal Calorie FAQs
Below are some of the most frequently asked questions about oatmeal calories, in case there’s anything else you need to know:
A serving of 50g of rolled (or traditional oats) contains an average total of 188 calories (in kcal), without milk or any other toppings.
Based on an average medium-sized serving of oatmeal containing 275ml of semi-skimmed (or half-fat milk), 40g of rolled oats, and a 10g serving of sugar, there are 328kcal in a serving of oatmeal, milk, and sugar.
Related Articles
I hope this article has helped you to find the information you were looking for; you might also find the following articles helpful too:
Oatmeal Serving Weights & Milk Calculator
Shredded Wheat Vs. Weetabix – Which is Best?
Flaxseed Weights & Calories (With Charts & Calculator)
How Much Does a Bag of Flour Weigh? (In Metric and Imperial)
How Much Does a Bag of Sugar Weigh? (With Conversion Tables)