Oats (Rolled) Calories & Nutrition Facts
Beta-glucan fiber reduces cholesterol and blood sugar, excellent for heart health.
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.
Source review
Rolled Oats Source Review: 100g Protein, Fiber, and Dry-Cup Portions
Reviewed May 20, 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 certified gluten-free oats because cross-contact can vary by processing facility.
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.
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)
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Oats (Rolled): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Oats (Rolled)?
Oats (Rolled) contains 389 calories per 100g serving. This includes 68 calories from protein, 264 calories from carbohydrates, and 63 calories from fat.
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) is generally suitable for people with diabetes with a glycemic index of 55. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Oats (Rolled)?
Oats (Rolled) is a good source of vitamins B1, B5, Folate, B6 and minerals including Manganese, Phosphorus, Magnesium, Iron, Zinc. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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