Masala Oats calories
per bowl, not per 100 g
The short answer
One bowl, weighed
210kcal 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 ਅਤੇ 3.5 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 bowl entered at 200 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 bowl ≈ 200 g — oats cooked with vegetables and a little oil. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 bowl entered at 200 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one bowl
- Read the per-100 g row for masala oats out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 105 kcal ਅਤੇ 3.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 bowl at 200 g (oats cooked with vegetables and a little oil). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 105 × 200 ÷ 100 = 210 kcal per bowl. Nothing is rounded up, adjusted or smoothed — two bowls are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per bowl = per 100 g × serving grams ÷ 100 Masala Oats = 105 kcal × 200 g ÷ 100 = 210 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Masala Oats, entered by the portion
The kitchen ledger: one bowl at 200 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| 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 |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 bowl entered at 200 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| 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 |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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 7th 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.
ਸਵਾਲ
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 7th 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.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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GeetaPatelYoga
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