Starbucks classic oatmeal contains 150 calories for a small serving. The classic oatmeal is one of Starbucks’ lower calorie breakfast options, making it a relatively healthy choice.
Oatmeal is a popular breakfast food that can be a nutritious way to start the day. Many coffee shops, including Starbucks, offer oatmeal as a convenient grab-and-go breakfast option for busy mornings. But is Starbucks’ classic oatmeal a healthy choice or not?
When considering the calorie content of Starbucks classic oatmeal, it’s important to know the serving size and understand how the calories stack up against other Starbucks breakfast items and comparable oatmeals from other restaurants. This article will provide a detailed breakdown of the Starbucks classic oatmeal’s nutritional information and calories per serving. We’ll also compare it to similar products to evaluate if it’s a lower calorie option for a healthy breakfast.
Nutrition Facts for Starbucks Classic Oatmeal
Starbucks provides complete nutrition facts for all of its food and beverage items online. Here are the key nutrition facts for a small Starbucks classic oatmeal:
- Calories: 150
- Total fat: 2.5g
- Saturated fat: 0g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 160mg
- Total carbohydrates: 27g
- Dietary fiber: 4g
- Sugars: 8g
- Protein: 6g
A few things stand out from these nutrition facts. First, the 150 calories per small serving is fairly low, especially for a Starbucks menu item. Many of Starbucks’ baked goods, sandwiches, and sweets contain 300+ calories. The oatmeal also has 4g of filling fiber and provides some protein at 6g.
On the downside, it’s a bit high in sodium at 160mg (7% daily value). It also contains 27g total carbs, which is a considerable amount coming mostly from the inherent carbohydrates in oats. But with 8g of sugar, it’s lower in added sugars than many comparable oatmeals which can contain 15-20g.
Calorie Comparison to Other Starbucks Breakfasts
Here’s how the 150 calories in a Starbucks classic oatmeal (small) compares to some other items on their breakfast menu:
| Breakfast Item | Calories |
|---|---|
| Classic Oatmeal (Small) | 150 |
| Sous Vide Egg Bites – Bacon & Gruyere | 170 |
| Reduced-Fat Turkey Bacon Breakfast Sandwich | 280 |
| Spinach, Feta & Cage-Free Egg White Breakfast Wrap | 290 |
| Sausage & Cheddar Breakfast Sandwich | 490 |
| Blueberry Oatmeal Muffin | 350 |
When compared to other common Starbucks breakfast items, the classic oatmeal is one of the lowest calorie options. For example, it contains 80-100 fewer calories than most of their sandwiches and wraps. It’s also around 200 calories less than a blueberry muffin or other baked good.
So if you’re looking for a lighter breakfast at Starbucks, the hot oatmeal is a good choice compared to many items which are higher in calories, fat, and sugar.
How It Compares to Oatmeal at Other Chains
Of course, Starbucks isn’t the only coffee shop that serves oatmeal. Here’s how their classic oatmeal stacks up against some other major chains:
| Restaurant | Oatmeal Calories (Regular Size) |
|---|---|
| Starbucks | 150 |
| McDonald’s | 160 |
| Panera Bread | 190 |
| Dunkin’ | 270 |
These comparisons reveal that Starbucks’ oatmeal has one of the lowest calorie counts, coming in slightly lower than McDonald’s. Panera Bread is moderately higher at 190 calories. But Dunkin’s oatmeal contains a more significant 270 calories, which is 80% more than Starbucks’ version.
So if you’re looking for classic oatmeal with one of the lightest nutritional profiles, Starbucks and McDonald’s offer two great options under 160 calories per serving.
Tips for Ordering Low-Calorie Starbucks Oatmeal
If you want to keep the calories light when ordering Starbucks oatmeal, here are some tips:
- Stick to the “classic” oatmeal and avoid the flavored or premium options which can be much higher in sugar and calories.
- Order a small size.
- Skip sugary toppings like brown sugar, syrup, or honey.
- Ask for fresh fruit like blueberries or bananas as a topping instead of sugary mix-ins.
- Pair it with black coffee or unsweetened tea instead of a 200 calorie Caramel Macchiato.
- Don’t also order a 400 calorie pastry on the side!
Following these guidelines can help keep your Starbucks oatmeal around 150 calories while getting a filling, nutritious breakfast.
Is It Healthy Compared to Homemade Oatmeal?
Preparing a bowl of oatmeal at home is generally the healthiest route. That way you can control the ingredients and toppings. Here’s a calorie comparison of Starbucks oatmeal and a bowl of homemade oatmeal:
| Oatmeal Option | Calories |
|---|---|
| Starbucks Classic Oatmeal (Small) | 150 |
| Homemade Oatmeal (1/2 Cup Dry Oats) | 150 |
Interestingly, the Starbucks and homemade versions are nearly identical at 150 calories when comparing equal serving sizes. The homemade variety will have slightly lower sodium and sugar since you can better control added flavors.
But in reality, many people make very large, calorie-dense bowls of oatmeal at home by using excessive amounts of milk, brown sugar, fruit, nuts, etc. In that case, a small Starbucks oatmeal may actually be lower in calories than a supersized homemade bowl!
Healthiest Ways to Customize Your Oatmeal
While the 150 calorie classic Starbucks oatmeal provides a healthy base, some customizations can make it even more nutritious:
- Add fresh fruit: Blueberries, strawberries, bananas, etc. add fiber, vitamins, and natural sweetness with minimal calories.
- Sprinkle nuts or seeds: Small amounts of walnuts, almonds, chia seeds, flaxseeds, etc. provide healthy fats and crunch.
- Choose plant-based milk: Almond or oat milk provide nutrients without the saturated fat in dairy milk.
- Flavor with cinnamon: Cinnamon adds warmth and antioxidant properties without sugar.
- Top with nut butter: A teaspoon of almond or peanut butter adds a nutritious dose of protein and healthy fats.
Focusing on these types of whole food additions can satisfy cravings for crunch, creaminess, or sweetness while keeping your oatmeal relatively low in calories and high in nutrition.
Should You Avoid the Flavored Kind?
In addition to the classic oatmeal, Starbucks offers several seasonal flavored oatmeal options. Should you avoid these if watching your calories?
In general, yes – the flavored Starbucks oatmeals will be higher in both calories and added sugar. For example:
- Pumpkin Oatmeal: 300 calories
- Blueberry Oatmeal: 270 calories
- Golden Sesame Oatmeal: 240 calories
As you can see, the flavored kinds contain anywhere from 60-150 more calories than the 150 calorie classic oatmeal. So if limiting calories is your priority, skip the pre-mixed sweetened flavors.
However, you can still add things like pumpkin spice or blueberries on your own to the classic oatmeal. That way you control how much sweetener goes in. The natural fruit flavors will come through without all the excess sugar.
Volume Eating Tips
If 150 calories still seems too small for breakfast, some simple tricks can give you a larger, more filling bowl of oatmeal from Starbucks:
- Ask for extra water in the oatmeal to thin it out.
- Get it with almond milk instead of dairy for more volume.
- Add extra fruit and veggies like apples or spinach to bulk it up.
- Stir in a tablespoon of chia seeds to expand in the oats.
- Top with crunchy nuts and seeds to add texture and chew.
Using little extras like these can create a much heartier breakfast bowl to keep you full, all while keeping calories in check. A bit of trial and error will help you find the right combo of mix-ins that strikes that perfect balance of volume, nutrition, and flavor.
Low Calorie Starbucks Breakfast Ideas
If oatmeal isn’t your favorite, here are a few more lower calorie breakfast options you can order at Starbucks:
- Egg white bites – 170-200 calories
- Reduced-fat turkey bacon sandwich – 280 calories
- Protein box with hard-boiled egg – 260 calories
- Oatmeal with scoop of peanut butter – 250 calories
- Plain bagel thin with jam – 250 calories
Combining any of these with black coffee or tea can give you a 300-400 calorie breakfast, on par with making a meal at home. Don’t feel limited to just oatmeal when watching your Starbucks calories!
Is the Price Worth It?
Finally, a factor that may influence whether you frequently get Starbucks oatmeal or make it yourself is the cost. Here’s a price comparison:
| Oatmeal | Cost |
|---|---|
| Small Starbucks Oatmeal | $2.65 |
| 1/2 cup Quaker Oats (makes 2 servings) | $0.20 |
There’s no doubt homemade is cheaper. But the Starbucks version offers convenience if you’re already there getting coffee. Depending on your financial situation, spending $2-5 per day on breakfast may or may not be feasible in your budget.
Bottom Line
Starbucks classic oatmeal contains 150 calories per small serving. This makes it one of the lowest calorie breakfast choices on their menu, and comparable to or lighter than oatmeal from other leading coffee chains. While homemade can be cheaper, getting Starbucks oatmeal provides a convenient way to get in a nutritious, reasonably low-calorie breakfast when you’re on the go. Focus on customizing your bowl with healthy add-ins and skipping sugary toppings or large sizes to keep the calories in check.