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How to Use Oats for Weight Gain? A comprehensive Guide

Published : March 1, 2024 4 mins read Updated On : Mar 22, 2024

Are you looking to gain a healthy weight and build muscle? Look no further than high-protein oats! Rolled oats are a nutritious whole grain that is packed with fibre, vitamins, and minerals. They are also an excellent source of protein, making them an ideal food choice for people looking to bulk up. In this blog, we will explore everything you need to know about rolled oats - from their nutritional value and health benefits to how much you should eat for weight gain and the best ways to incorporate raw oats into your diet.

What Are Oats?

Oats are a highly nutritious cereal that is rich in antioxidants, zinc, manganese, iron, fibre, and vitamin B. In addition to promoting memory and concentration, oats have been found to effectively reduce levels of bad cholesterol and blood sugar.

These whole grain rolled oats are steamed and flattened with large rollers to create their flat shape. They have a longer cooking time than instant oats but retain more nutrients. Rolled oats make for a good option to add nutrition to your snacks if you bake them into muffins or granola bars. They're also great in smoothies or made into porridge with yogurt and fruits.

Oats Nutrition

Oats are filled with essential nutrients required by the body. Oats provide both macro and micro vitamins in adequate quantity. Consuming a cup of oats (78 grams) provides the following nutrients (1)
• Oats Calories – 303 calories
• Oats protein – 13gm
• Oats Carbohydrates – 51gm
• Oats Fats – 5gm

Oats Benefits

• High protein oats provide a sustained energy release, keeping you fuller for longer. (2)
• They aid muscle recovery and growth due to their protein content, ideal for post-workout consumption.
• Protein in oats supports a healthy metabolism, assisting in weight management.
• They promote satiety and may help in controlling cravings and overeating.
• High protein oats can contribute to maintaining stable blood sugar levels throughout the day.

How To Eat Rolled Oats for Weight Gain?

Healthy weight gain with oats and milk is possible depending on how you prepare them. You can increase caloric intake by having protein-rich masala oats along with milk or yogurt as part of their breakfast routine. To achieve the desired result, top the oats with peanut butter, chocolate chips, or other high-calorie ingredients.

To gain weight without compromising health, it is recommended to consume a combination of high-calorie oat meals and nutritious foods. Consuming 50 grams of oats alongside 300 ml of milk with the addition of calorie-dense ingredients like nuts, dried fruits, and sugar can provide you enough calories for weight gain.

Oats provide a substantial amount of vegetable protein, which is essential for muscle growth and weight gain. As a result, bodybuilders and fitness enthusiasts often choose quick oats as a preferred food. Oats are a great source of carbohydrates that are slow to digest, allowing for sustained energy release. This makes them an ideal choice for breakfast when one needs long-lasting energy to power through the day or for dinner after an extended period without food.

How To Use Oats for Weight Gain?

Adding nutrient-dense toppings to oatmeal can promote weight gain in a healthy manner. When preparing a nutritious bowl of oatmeal, it is important to keep the following factors in mind.

• 30g of oats provide 196 calories
• A banana added to oatmeal provides additional 135 calories
• ½ Cup of raisins add 109 extra calories
• Adding nuts, grains, fruits provide 105 calories

To increase your weight, it is suggested to consume an extra 200 to 500 calories. You can incorporate foods such as peanut butter, berries, or mango chunks into your diet to boost your calorie intake.

Apart from aiding in weight gain, oats offer numerous health benefits. They are particularly beneficial for weight management, promoting better digestion, providing antioxidants, regulating blood sugar levels and reducing cholesterol. It is highly recommended to incorporate oats into your daily diet. Instant oats are a popular choice as they are convenient to prepare and provide a plethora of advantages that should not be overlooked.

How Much Oats Should You Eat for Weight Gain?

Typically, an individual requires approximately 30 grams of oats per serving to increase their weight. However, if there are specific goals in place, it is advised to consume 60 grams of oats per serving. Oats can be consumed either as a breakfast meal or as the final meal of the day.


Incorporating rolled oats in your diet is an excellent way to gain weight healthily. They are rich in fibre, protein, and antioxidants that provide numerous benefits for the body. Rolled oats can be consumed in various ways, including with milk and fruits, in smoothies and shakes, and even in baking recipes.

It is important to note that a balanced diet is crucial for healthy weight gain, and combining rolled oats with protein sources and veggies can provide optimal results. Choosing the best rolled oats, timing strategies for effective weight gain, and incorporating them into a vegan or gluten-free diet plan needs to be done with care. If you're looking to include high-protein oats in your diet for weight gain, read our comprehensive guide on how to do it right.


1. Is it good to eat oats daily?

Eating oats daily can be beneficial as part of a balanced diet. They provide fiber, vitamins, minerals, and antioxidants, promoting heart health, aiding digestion, and supporting weight management.

2. Are oats high in protein?

Oats are moderately high in protein compared to other grains. They contain about 17 grams of protein per 100 grams, making them a good source of plant-based protein.

3. What can I eat with oats to gain weight?

To gain weight, you can add calorie-dense toppings to your oats such as nuts, nut butter, seeds, dried fruits, coconut flakes, honey, or full-fat dairy products like milk or yogurt.

4. Do oats with milk and banana increase weight?

Oats with milk and banana can contribute to weight gain if they are part of a balanced diet that includes a caloric surplus, providing energy for weight gain.

Soumil Vartak
Health and Fitness enthusiast

Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More


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