Foods · Grains and pasta
Calories in oats (dry)
Oats (dry): about 379 calories per 100 g. A portion of 1 cup (81 g) has about 307 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 379 | 13.2 g | 67.7 g | 6.5 g |
| 1 cup | 81 g | 307 | 10.7 g | 54.8 g | 5.3 g |
| 0.33 cup | 27 g | 102 | 3.6 g | 18.3 g | 1.8 g |
Where the calories come from
- Protein 14%
- Carbs 71%
- Fat 15%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 379 kcal |
| Protein | 13.2 g |
| Carbohydrate | 67.7 g |
| of which sugars | 1 g |
| Fibre | 10.1 g |
| Fat | 6.5 g |
| of which saturated | 1.1 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
| Potassium | 362 mg |
| Calcium | 52 mg |
| Iron | 4.3 mg |
| Water | 10.8 g |
How it compares with other grains and pasta
Among the 8 grains and pasta listed on this site, oats (dry) ranks number 8 from the lowest in calories per 100 g, and number 1 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pasta (cooked) 158 cal
- Whole-wheat pasta (cooked) 149 cal
- White rice (cooked) 130 cal
What 307 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of oats (dry) (1 cup, 307 calories) equals about 69 minutes of walking or 32 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cereals, oats, regular and quick, not fortified, dry”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in oats (dry) (1 cup)?
About 307 calories (≈). That is 1 cup (81 g) of oats (dry), using the USDA reference value of 379 calories per 100 g.
How many calories are in 100 grams of oats (dry)?
About 379 calories (≈). One ounce (28 g) is about 107 calories.
How much protein is in oats (dry)?
13.2 g per 100 g, and about 14% of its calories come from protein (≈). A portion of 1 cup has about 10.7 g.
Source
- USDA FoodData Central, SR Legacy: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
Related guides
- does celery have negative caloriesDoes celery have negative calories?No. A medium celery stalk has about 6 calories and digesting it uses a small fraction of that, so the net stays above zero. Celery is low-calorie, not negative.
- how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
- how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.