Oatmeal has 150 calories per serving (½ cup dry (40g), makes ~1 cup cooked).
Oatmeal is a solid breakfast foundation — filling, fiber-rich, and reasonable on calories. The trouble comes from toppings: a tablespoon of brown sugar (48 cal), honey (64 cal), or a handful of nuts (170 cal) can quietly double the bowl.
Yes — it's high in fiber so it keeps you full, and a serving is only 150 cal. Just watch the toppings. A bowl of oatmeal with fruit is great; a bowl drowning in honey, brown sugar, and granola is dessert.
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