Indian food calories
Calories in Oats (cooked in water) (ओट्स)
1 katori cooked (150 g) of oats (cooked in water) has about 105 kcal. Per 100 g it provides 70 kcal, 2.4 g protein, 12 g carbohydrate and 1.5 g fat.
| Portion | Weight | Calories |
|---|---|---|
| 1 katori cooked (150 g) | 150 g | 105 kcal |
| 1 bowl, 40 g dry cooked up (220 g) | 220 g | 155 kcal |
Macros per 100 g
| Energy | 70 kcal |
| Protein | 2.4 g |
| Carbohydrate | 12 g |
| Fat | 1.5 g |
| Fibre | 1.7 g |
What changes the number
Cooked oats look deceptively low because they are mostly water — measure the dry weight, not the bowl. 40 g dry is about 150 kcal, and that is the number to work from. Cooked in full-fat milk instead of water it is closer to 250, and the flavoured instant sachets sold as health food are often a third sugar by weight. Plain oats with curd or milk and a spoon of peanut butter is the version that actually holds you to lunch.
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Download the app · 1 month freeCalories in other Indian foods
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- Calories in Cornflakes
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- Calories in Egg (whole, boiled)
- Calories in Idli (steamed rice and urad dal cake)
- Calories in Mango
- Calories in Milk (whole)
- Calories in Naan (leavened flatbread)
- Calories in Orange
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- Calories in Puri (deep-fried bread)
- Calories in Rice (white, boiled)
- Calories in Roti (whole wheat phulka)
- Calories in Vegetable pulao
- Calories in Walnuts
The other half of the question: are oats good for weight loss?
Learn the method: how to count calories in Indian food · your daily calorie target
Where this number comes from
Primary source: MetaFit Indian Curated v1.0, entry oats_cooked (Cooked in water; 40 g dry cooks up to about 220 g at this density.) — the same dataset the MetaFit app logs against. Checked by MetaFit Nutrition Team on 2026-09-22.
Cross-checked against USDA FoodData Central (Cereals, oats, regular and quick, unenriched, cooked with water), which gives 71 kcal per 100 g — effectively the same figure.
Home recipes vary, especially in oil and ghee.