Rolled Oats has 379 kcal per 100g, with 13 g protein, 68 g carbohydrates and 7 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 14% of the calories in Rolled Oats come from protein, a moderate amount. Most of its calories (70%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Rolled oats are whole oat groats that have been steamed and flattened, and these values are for the dry oats before cooking. Cooking with water adds volume but no calories, milk adds its own, and weighing the oats dry is the most accurate approach. Honey, brown sugar, dried fruit and nut butters add up quickly, while cinnamon and fresh fruit stay light.
Typical portion: A standard 40 g serving of dry oats, about half a cup, works out to roughly 150 kcal.
Also known as: oats, oatmeal, old-fashioned oats, porridge oats, dry oats
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ cup dry, 40 g | 152 kcal | 5.2 g | 27.2 g | 2.8 g |
| 50 g | 190 kcal | 6.5 g | 34 g | 3.5 g |
| 100 g | 379 kcal | 13 g | 68 g | 7 g |
| 150 g | 569 kcal | 19.5 g | 102 g | 10.5 g |
| 200 g | 758 kcal | 26 g | 136 g | 14 g |
| 250 g | 948 kcal | 32.5 g | 170 g | 17.5 g |
One serving (100g) is 19% of a 2,000 kcal day and 25% of a 1,500 kcal day. It also gives 13 g of protein, which is 13% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rolled Oats | 100g | 379 kcal | 13 g |
| Roti | 100g | 297 kcal | 11 g |
| Whole Wheat Bread | 100g | 252 kcal | 12 g |
| Cooked Chickpeas | 100g | 164 kcal | 8.9 g |
| Cooked White Rice | 100g | 130 kcal | 2.7 g |
| Cooked Quinoa | 100g | 120 kcal | 4.4 g |
| Cooked Lentils | 100g | 116 kcal | 9 g |
Rolled Oats has 379 kcal per 100g. That serving also has 13 g protein, 68 g carbohydrates and 7 g fat.
Rolled Oats has 13 g of protein per 100g, so 14% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Rolled Oats can fit a weight-loss diet when the portion fits your daily calorie target. At 379 kcal per 100 g it has a moderate calorie density.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.