Oatmeal with fruit and chia: calories and protein.
Oatmeal is one of the simplest breakfasts to make and one of the easiest to under-count, because the milk and toppings can add as much as the oats. Here is a typical bowl, ingredient by ingredient.
2 min read
01 / The numbers
How much is in one bowl?
50 g of rolled oats cooked in 200 ml of whole milk, topped with half a banana, a handful of blueberries and a tablespoon of chia seeds, comes to 462 calories and 18 g of protein. The oats themselves are 194 calories and 8 g of protein; the milk adds another 122 calories and 6 g.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Rolled oats | 50 g | 194 | 8 g | 33 g | 3 g |
| Whole milk | 200 ml | 122 | 6 g | 10 g | 7 g |
| Banana | Half, 60 g | 53 | 1 g | 14 g | 0 g |
| Blueberries | 60 g | 34 | 0 g | 9 g | 0 g |
| Chia seeds | 1 tbsp | 58 | 2 g | 5 g | 4 g |
| Total | 462 | 18 g | 70 g | 14 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- Milk or water. Cooking the oats in water instead of 200 ml of whole milk takes off 122 calories and 6 g of protein.
- A scoop of protein. Stirring in a 30 g scoop of whey adds 114 calories and 24 g of protein, which more than doubles the bowl's protein.
- Sweeteners. A tablespoon of honey adds 64 calories. The banana and blueberries already add 87 calories of fruit sweetness.
- Chia and nuts. A tablespoon of chia seeds is 58 calories and 4 g of fat. Nuts and nut butter add more: a tablespoon of peanut butter is about 94 calories.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. Oats are also in two of the app's recipes: oats whey shake and almond-oats protein shake.
Keep it simple
Weigh the oats once.
Most of the difference between two bowls is the milk and the toppings, so weigh your usual scoop of oats once and log the rest by habit. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
