🌾 Grains & Carbshigh fibreveganvegetarian
🌾 Calories in Oats
The ultimate slow-release carbohydrate for sustained energy
Per 100g
379kcal
13g
Protein
68g
Carbs
6.9g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup dry oats (80g) |
|---|---|---|
| Calories | 379kcal | 303kcal |
| Protein | 13g | 10.4g |
| Total Carbs | 68g | 54.4g |
| — of which Sugar | 1.1g | 0.9g |
| Total Fat | 6.9g | 5.5g |
| Dietary Fibre | 10.6g | 8.5g |
| Sodium | 6mg | 5mg |
Macro Breakdown
Protein13g (52 kcal)
Carbohydrates68g (272 kcal)
Fat6.9g (62.1 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron4.3mg
31% of daily reference intake
Potassium429mg
12% of daily reference intake
Magnesium138mg
37% of daily reference intake
Zinc3.6mg
36% of daily reference intake
✅ Key Nutrition Facts
- •Beta-glucan fibre — clinically shown to reduce LDL cholesterol
- •Low glycaemic index (55) — sustained energy release
- •13g protein per 100g — highest protein of all common grains
- •High in magnesium, iron, and zinc
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (dry) | 100g | 379 kcal | 13g |
| 1 cup dry (80g) | 80g | 303 kcal | 10.4g |
| 40g portion (half cup dry) | 40g | 152 kcal | 5.2g |
| Cooked porridge (250g) | 250g | 948 kcal | 32.5g |
Frequently Asked Questions
How many calories are in oats?+
Dry oats contain approximately 379 calories per 100g. A typical 40g serving (half cup dry) is around 152 calories. Cooked porridge made with water is approximately 68 kcal per 100g.
Are oats high in protein?+
Oats are the most protein-rich common grain, providing around 13g of protein per 100g (dry). While not as protein-dense as meat or dairy, they contribute meaningfully to protein intake, especially on plant-based diets.
Are oats good for weight loss?+
Yes. Oats are one of the best foods for weight loss because their beta-glucan fibre significantly increases satiety and keeps you full for hours. Multiple studies show oat-based breakfasts reduce overall calorie intake throughout the day compared to refined cereal alternatives.
What is the glycaemic index of oats?+
Rolled oats have a glycaemic index of approximately 55 — classified as medium-low. Steel-cut oats are even lower (around 42). Both are considerably lower than refined cereals or white bread, meaning they release energy more slowly and steadily.
Are oats gluten-free?+
Oats are naturally gluten-free but are frequently cross-contaminated during processing. People with coeliac disease should only consume oats specifically labelled 'certified gluten-free'.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.