Calories in common portions
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ⅓ cup, dry | 27 g | 102 | 3.6 g | 18.3 g | 1.8 g |
| ½ cup, dry* | 40.5 g | 153 | 5.3 g | 27.4 g | 2.6 g |
| 1 cup, dry | 81 g | 307 | 10.7 g | 54.8 g | 5.3 g |
| 100 g | 100 g | 379 | 13.2 g | 67.7 g | 6.5 g |
* Calculated by Calorify from USDA’s portion weights.
Where the calories come from
Protein 13.8%Carbohydrate 70.9%Fat 15.4%
Shares use 4 calories per gram for protein and carbohydrate and 9 for fat, so they may not match USDA’s calorie total exactly. Try the macro calculator.
Good to know
- These values are for dry oats. The ½-cup portion is half of USDA’s 81 g cup.
- Cooking oats in water adds weight but not calories. Log the dry amount, then add milk, sweetener and toppings as separate entries.
- Half a cup of dry oats provides about 4.1 g of fiber and 5.3 g of protein.
Compare per 100 g
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats (this page) | 379 | 13.2 g | 67.7 g | 6.5 g |
| White rice | 130 | 2.7 g | 28.2 g | 0.3 g |
| Brown rice | 123 | 2.7 g | 25.6 g | 1 g |
| Pasta | 158 | 5.8 g | 30.9 g | 0.9 g |
| Whole-wheat bread | 252 | 12.5 g | 42.7 g | 3.5 g |
Source
USDA FoodData Central, SR Legacy (April 2019): Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904) ↗. Values are per 100 g of edible portion; Calorify scaled them to each portion and rounded the results.
General education, not individualized nutrition advice. Read our editorial approach.