Masala Oats calories
per bowl, not per 100 g
210 kcal 1 bowl — taken as 200 g — has about 210 calories, with 7.0 g protein, 32.0 g carbohydrate and 6.0 g fat. Two come to 420 kcal, three to 630 kcal.
Per 100 g, masala oats carries 105 kcal and 3.5 g protein.
Serving assumed: 1 bowl ≈ 200 g — oats cooked with vegetables and a little oil. Change the portion and every number below changes with it.
Masala Oats calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 200 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 bowl | 200 g | 210 kcal | 7.0 g | 32.0 g | 6.0 g | 4.8 g |
| 2 bowls | 400 g | 420 kcal | 14.0 g | 64.0 g | 12.0 g | 9.6 g |
| 3 bowls | 600 g | 630 kcal | 21.0 g | 96.0 g | 18.0 g | 14.4 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 bowl (200 g) |
|---|---|---|
| Energy | 105 kcal | 210 kcal |
| Protein | 3.5 g | 7.0 g |
| Carbohydrate (available) | 16.0 g | 32.0 g |
| Fat | 3.0 g | 6.0 g |
| Dietary fibre | 2.4 g | 4.8 g |
What it takes to burn off 1 bowl of masala oats
Minutes of activity for a 70 kg adult to spend 210 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where masala oats sits in an Indian plate
Among the 14 breakfast entries on this site, masala oats ranks 10th for protein (3.5 g per 100 g) and 13th for energy density (105 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies 13% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.4 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 bowl?
About 210 kcal for 1 bowl, taken as 200 g (oats cooked with vegetables and a little oil). Two come to roughly 420 kcal and three to 630 kcal. Per 100 g, masala oats carries 105 kcal.
How much protein is in masala oats?
3.5 g per 100 g, which works out to 7.0 g in 1 bowl. That is 13% of the energy in this food, and ranks 10th of 14 in the breakfast group on this site.
Is masala oats good for weight loss?
At 105 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume oats cooked with vegetables and a little oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breakfast, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.