Calories in Oats (rolled, dry)
Oats (rolled, dry) has about 152 calories per 1/2 cup dry (40 g), or 379 kcal per 100 g. That serving gives you 5.3 g protein, 27.1 g carbs and 2.6 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Cereals, oats, regular and quick, not fortified, dry).
| Nutrient | Per 100 g | 1/2 cup dry (40 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 379 kcal | 152 kcal | 379 kcal |
| Protein | 13.2 g | 5.3 g | 13.2 g |
| Carbohydrates | 67.7 g | 27.1 g | 67.7 g |
| Fat | 6.5 g | 2.6 g | 6.5 g |
| Fiber | 10.1 g | 4 g | 10.1 g |
| Sugar | 1 g | 0.4 g | 1 g |
| Sodium | 6 mg | 2 mg | 6 mg |
About Oats (rolled, dry)
Rolled oats are about 380 kcal per 100 g dry, but a normal breakfast portion is 40 g (150 kcal) before milk. The soluble fibre is what makes oats so filling for the calories.
Tip: Measure oats dry — a half cup swells to a full bowl — and count the milk, sugar or honey separately.
Burn off 152 kcal
Rough estimates for a 70 kg adult.
- Brisk walking34 min
- Running14 min
- Cycling19 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your oats (rolled, dry) and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in oats (rolled, dry)?+
About 152 kcal per 1/2 cup dry (40 g), or 379 kcal per 100 g. High in fibre and slow-digesting carbs; the toppings decide the final number.
How many calories in 100 g of oats (rolled, dry)?+
100 g (100 g) is roughly 379 kcal with 13.2 g protein, 67.7 g carbs and 6.5 g fat.
Is oats (rolled, dry) high in protein?+
Yes — 1/2 cup dry gives about 5.3 g protein for 152 kcal, which is 14% of its calories from protein.
Is oats (rolled, dry) good for weight loss?+
Oats (rolled, dry) is calorie-dense (379 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.