Starbucks Oatmeal Calories and Nutrition: Is It Healthy or Not?

The first thing most people think of when they think “Starbucks” is coffee. But hidden at the bottom of the menu, wedged between pastries and wraps, is a silent champion: plain oatmeal. It’s not as hype-tastic as a caramel macchiato or pumpkin spice latte, but for those of us yearning for something warm and filling and better-for-you-ish (and less prone to disaster than every unicorn-themed offering that has come down the pike), you could do worse than what this chain breakfast will give you. But here’s the million-dollar question: is Starbucks oatmeal good for you, or does it just sound healthy? Get to know what’s actually in that little paper cup.

What’s in Starbucks Oatmeal?

The Starbucks oatmeal is about as basic as they come: whole-grain rolled oats cooked with water, mixed with salt. That’s the base. No glamour, no butter, no extra cream. Just plain oats. The magic, or the trouble, is in the toppings. More from Voraciously: Small packets on the side: When you order, Starbucks often includes small packets of food to go along with it.

• Brown sugar
• Miscellaneous dried fruit (golden raisins, cranberries, cherries are traditional)
• Mixed nuts (almonds, walnuts, pecans)

How many other toppings you want to sprinkle on top of all that, or if you’d rather leave off. That’s when the calorie count begins to fluctuate.

How Many Calories in Starbucks Oatmeal (With and Without Toppings)

When you get oatmeal down to what it essentially is, it’s pretty light. A bowl will run you roughly 160 calories. That’s less than most muffins or a breakfast sandwich from the menu. But once you start to work those things in, all kinds of other points become very different:

• Add the packet of brown sugar= approximately +100 calories
• Dried fruit= maybe around +100 calories
• Add the nuts= 70–100 calories per how much you use

So a “160-calorie healthy breakfast” can easily become a 400-odd-calorie meal if you add it all. That’s not necessarily bad it’s a matter what you are looking for. For a lighter cake, leave out the sugar. If you want to be burning the house down with your energy levels first thing in the morning, do the nuts and fruit.

Customizing Your Oatmeal at Starbucks

The magic of Starbucks oatmeal is that you can create your own. It’s pliable, unlike its leathery baked brethren. And here are some easy techniques people use to personalize it:

• Leave out the sugar: If you’re keeping an eye on your carbs or sugar, skip adding the brown sugar packet. The dried fruit provides plenty of sweetness as it is.
• Include nuts for protein: With healthy fats and protein, the nuts help you to feel full so you don’t get hungry again as quickly.
• Ask for steamed milk instead of water: a few baristas serve it with milk or a non-dairy alternative such as almonds or oats to add extra creaminess not that doesn’t have too many calories.
• Use half the toppings: For sugar or fruit packet, just add in half of it. You’ll have the flavor, but you can skip some of the calories.

A little creativity, and you can tailor Starbucks oatmeal to your taste –or not if you just want some dang oatmeal!

Is Starbucks Oatmeal Healthy?

The short answer: Yes, it can. Oatmeal packs at least 4 grams of fiber and important nutrients, those that fill you up. The whole grains offer a slow burn, so you don’t crash mid-morning as you might after a sugary pastry. It’s also lighter and more balanced than most of Starbucks’ other bakery options. The catch? The toppings. Brown sugar and dried fruit are delicious, but both add more sugar. That’s not “unhealthy,” but it does push it further from a bare bones health food and more toward sweet treat. The wisest course is to treat the toppings as optional extras tossing in just enough for a little flavor, not all of what you have. That means you enjoy the upside without all that downside.

Starbucks Oatmeal vs. Other Breakfast Items

How does Starbucks oatmeal stack up to other popular Starbucks breakfasts?

• Oatmeal (naked!)= 160 calories, 5g protein, 4g fiber
• Spinach Feta Wrap= 290 calories, 20g protein, high sodium
• Egg Bites (Bacon & Gruyère)= 310 calories, high protein and high fat
• Banana Nut Bread= 420 calories; much more sugar

Oatmeal is one of the more pared down choices. It won’t pack in the protein of wraps or egg bites, but it excels on fiber and fewer calories. If you like a regulated, not-too-heavy first meal of the day, oatmeal probably wins.

Is It Worth the Price?

Here’s where opinions split. Starbucks Oatmeal Price: Gauging between $3 to 4 no need of a word of where you are located. You could cook up a pot of oats at home for pennies. But convenience matters. The speed, the toppings and the fact that it’s ready to go in a neat cup with a lid. And if you’re getting coffee already, it’s an easy add-on. So is it worth it? If you value time and convenience, then yes. And then if you’re being cost-conscious or whatever, go with oats and nuts from the grocery store.

Final Thoughts

Starbucks oatmeal isn’t as glitzy as your molten chocolate or pumpkin spice lattes, but it’s one of the savviest things on the menu to order. At its core, it’s pure, whole-grain oats simple and nurturing. It’s actually the toppings that truly set them apart. Want it light? Its best to make them with simple oats or simply throw some nuts in the mix. Want it sweeter? Toss in a little dried fruit. You’re in control. And when you’re undecided between a croissant and something that won’t bog you down, oatmeal is reliable. It’s warm, filling, and satisfying. Curious about how oatmeal or anything else you get at Starbucks fits into the rest of your day? Test the Starbucks Calorie Calculator on this page to see calories and nutrition in seconds and tailor your order before you even approach the counter.