Nutrition facts · Grains, bread and pasta
Calories in Oats
Dry oats have 379 calories per 100 g, and 1 cup of dry oats (81 g) has 307 calories. Most of those calories come from carbohydrates, with 67.7 g of carbs per 100 g, alongside 13.2 g of protein and 6.5 g of fat.
Calories come from: Carbs 71% · Fat 15% · Protein 14%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 379 kcal | 13.2 g | 67.7 g | 6.5 g |
| 1 cup, dry | 81 g | 307 kcal | 10.7 g | 54.8 g | 5.3 g |
| 1/3 cup, dry | 27 g | 102 kcal | 3.6 g | 18.3 g | 1.8 g |
Full nutrition (Per 100 g)
| Calories | 379 kcal |
|---|---|
| Protein | 13.2 g |
| Carbohydrates | 67.7 g |
| of which sugars | 1 g |
| Fiber | 10.1 g |
| Fat | 6.5 g |
| of which saturated | 1.1 g |
| Sodium | 6 mg |
What changes the calories
- Cooking oats in water adds weight but no calories, so a bowl of cooked oatmeal has far fewer calories per gram than the dry oats it was made from.
- Cooking oats in milk instead of water adds the calories of the milk to the bowl.
- Toppings and mix-ins such as sugar, honey, nut butter, dried fruit or cream can add a lot of calories to an otherwise simple bowl.
- Flavored instant oat packets often include added sugar, so they usually have different calories than plain oats.
Tips for logging it accurately
- Weigh your oats dry, before cooking, and log that dry weight; it is far more consistent than weighing the cooked porridge.
- Log any milk, sweeteners and toppings as separate items so they are not missed.
- In BerryFit, log the plain dry oats first, then add each extra, or snap a photo of your bowl and adjust the portions.
Log Oats in seconds
Snap a photo of your meal or search for Oats in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1/3 cup of dry oats?
A 1/3 cup of dry oats (27 g) has 102 calories, with 3.6 g of protein, 18.3 g of carbs and 1.8 g of fat.
How much protein is in oats?
Dry oats have 13.2 g of protein per 100 g, and 1 cup dry (81 g) has 10.7 g of protein.
Do cooked oats have fewer calories than dry oats?
Cooking doesn't remove calories, but the oats absorb water, so cooked oatmeal has fewer calories per gram. The total calories in the bowl stay the same as the dry oats you started with, plus anything you added.
Are oats high in fiber?
Dry oats have 10.1 g of fiber per 100 g, and only 1 g of sugar per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cereals, oats, regular and quick, not fortified, dry, FDC ID 173904); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
