Oats (Rolled) Calories & Nutrition Facts
Dry rolled oats provide whole-grain carbohydrates, beta-glucan fiber, and moderate plant protein; use the product label for gluten-free claims and toppings.
Quick answer
How many calories are in Oats (Rolled)?
Oats (Rolled) has 389 calories per 100g. A 1/2 cup dry rolled oats (40g) has about 156 calories. It is a calorie-dense food, with most calories coming from carbs.
Tracking caveats
Dry Oats vs Cooked Oatmeal, Packets, and Gluten-Free Labels
- Use this page for plain dry rolled oats. Cooked oatmeal, overnight oats, granola, flavored instant packets, and restaurant bowls should count added liquid, sugar, oil, nuts, fruit, or protein powder separately.
- The useful quick answer is 389 calories, 17g protein, 66g carbs, and 11g fiber per 100g dry oats; a 40g half-cup dry serving is about 156 calories before toppings.
- For gluten-sensitive or celiac users, cite the product label because FDA gluten-free labeling depends on meeting the gluten-free rule, including unavoidable cross-contact staying below 20 ppm gluten.
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Source review
Rolled Oats Source Review: 100g Protein, Fiber, and Dry-Cup Portions
Reviewed June 1, 2026. This page answers oats protein per 100g and dry-oat portion searches using a 100g reference plus practical 40g, 70g, and 80g serving rows.
- Calorique lists rolled oats at 389 calories, 17g protein, 66g carbs, 7g fat, and 11g fiber per 100g.
- A 40g half-cup dry portion is much smaller than a 100g nutrition-reference row; cooked volume depends on water or milk added.
- Instant flavored packets, granola, overnight oats, and restaurant oatmeal can include added sugar, oil, milk, nuts, or dried fruit.
- If gluten matters, use the product label: FDA says oats can be labeled gluten-free only when the food meets the gluten-free rule, including the less-than-20-ppm gluten standard.
- FDA health-claim rules allow carefully qualified whole-oat soluble-fiber language in the context of low saturated fat and cholesterol diets, so this page avoids treating oats as a disease treatment or guaranteed blood-sugar result.
Practical Portion Guide for Oats (Rolled)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup dry rolled oats (40g) | 156 kcal | 6.8g | 26.4g | 22.0g | 2.8g |
| 70g dry oats | 272 kcal | 11.9g | 46.2g | 38.5g | 4.9g |
| 1 cup dry rolled oats (80g) | 311 kcal | 13.6g | 52.8g | 44.0g | 5.6g |
| 100g reference | 389 kcal | 17.0g | 66.0g | 55.0g | 7.0g |
Dry oats are calorie-dense by cup because they absorb water during cooking. A half-cup dry portion is about 40g, while 70g or 80g is a much larger bowl before toppings.
% Daily Value: 1/2 cup dry rolled oats (40g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 173904 (Cereals, oats, regular and quick, not fortified, dry); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1/2 cup dry rolled oats (40g) | % DV |
|---|---|---|---|---|
| Protein | 17g | 34% | 6.8g | 14% |
| Dietary fiber | 11g | 39% | 4.4g | 16% |
| Total carbohydrate | 66g | 24% | 26.4g | 10% |
| Total fat | 7g | 9% | 2.8g | 4% |
| Sodium | 2mg | 0% | 1mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 362mg | 8% | 145mg | 3% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 173904.
Where Oats (Rolled) Ranks (USDA Comparisons)
Oats (Rolled) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 55 (Low)
How Oats (Rolled) Fits Into a Diet
Rolled oats are useful when you want a measured grain portion with beta-glucan fiber, steady carbohydrates, and more protein than many breakfast cereals.
Pair oats with Greek yogurt, milk, soy milk, whey, eggs, nuts, berries, banana, chia seeds, or peanut butter depending on whether you need more protein, fat, or fruit.
Rolled, quick, steel-cut, instant packets, granola, and sweetened oatmeal cups are not interchangeable; added sugar, oil, and dried fruit can move calories quickly.
Plan Around Oats (Rolled)
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Compare Oats (Rolled) With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
| Brown Rice (Cooked) | 112 kcal | 2.6g | 23g | 0.9g | 1.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Oats (Rolled): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Oats (Rolled) high in protein?
Oats (Rolled) has 17g protein per 100g, which is 34% of the 50g FDA Daily Value. 1/2 cup dry rolled oats (40g) supplies about 6.8g, or 14% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Oats (Rolled) a good source of potassium?
USDA FoodData Central lists 362mg potassium per 100g for Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904), which is 8% of the 4,700mg Daily Value. 1/2 cup dry rolled oats (40g) provides about 145mg, or 3% DV, a low contribution by the FDA 5% guide.
How many calories are in Oats (Rolled)?
Oats (Rolled) contains 389 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 68 calories from protein, 264 calories from carbohydrates, and 63 calories from fat; these estimates may not add up exactly to the listed total.
Is Oats (Rolled) good for weight loss?
Oats (Rolled) is calorie-dense at 389 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Oats (Rolled)?
Oats (Rolled) contains 17g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Oats (Rolled)?
Track Oats (Rolled) by grams when precision matters. A practical starting point is 1/2 cup dry rolled oats (40g), which is about 156 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Oats (Rolled) keto-friendly?
Oats (Rolled) is not ideal for strict keto diets due to its 66g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Oats (Rolled) good for diabetics?
Oats (Rolled) may fit a diabetes meal plan with a listed glycemic index of 55, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Oats (Rolled)?
Calorique's food profile lists vitamins B1, B5, Folate, B6 and minerals including Manganese, Phosphorus, Magnesium, Iron, Zinc for Oats (Rolled). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Oats (Rolled)?
Calorique standardizes Oats (Rolled) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g
Rye Bread
259 cal · 8.5g protein per 100g