Calories in oats
Raw, rolled or steel-cut. 389 kcal (1,628 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Dry oats look alarming at 389 kcal per 100 g, but a normal 40 g portion is about 156 kcal before anything is added. Oats are the main dietary source of beta-glucan, a soluble fibre with a well-documented cholesterol-lowering effect.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 40 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 389 kcal | – |
| Energy | 1628 kJ | – |
| Protein | 16.9 g | 34% |
| Total fat | 6.9 g | 9% |
| Saturated | 1.22 g | 6% |
| Monounsaturated | 2.18 g | – |
| Polyunsaturated | 2.54 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 66.3 g | 24% |
| Sugars | 0.99 g | – |
| Starch | 57.9 g | – |
| Fibre | 10.6 g | 38% |
| Water | 8.2 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Vitamin K | 2 µg | 2% |
| Thiamin (B1) | 0.763 mg | 64% |
| Riboflavin (B2) | 0.139 mg | 11% |
| Niacin (B3) | 0.961 mg | 6% |
| Pantothenic acid (B5) | 1.3 mg | 27% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 56 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 40.4 mg | 7% |
| Minerals | ||
| Calcium | 54 mg | 4% |
| Iron | 4.7 mg | 26% |
| Magnesium | 177 mg | 42% |
| Phosphorus | 523 mg | 42% |
| Potassium | 429 mg | 9% |
| Sodium | 2 mg | 0% |
| Zinc | 4 mg | 36% |
| Copper | 0.626 mg | 70% |
| Manganese | 4.9 mg | 214% |
| Selenium | 0 µg | 0% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 40 g serving, dry | 40 | 156 | 651 | 6.8 | 26.5 | 2.8 |
| 1/2 cup, dry | 40 | 156 | 651 | 6.8 | 26.5 | 2.8 |
| 1 cup, dry | 81 | 315 | 1,318 | 13.7 | 53.7 | 5.6 |
| 1 sachet instant | 28 | 109 | 456 | 4.7 | 18.6 | 1.9 |
Things worth knowing
- Cooked porridge made with water is roughly 71 kcal per 100 g, because the oats absorb around four times their weight in liquid.
- Roughly 4 g of the 10.6 g fibre per 100 g is beta-glucan. European and US authorities both permit a cholesterol-lowering claim at around 3 g of beta-glucan per day.
- Rolled, steel-cut, and instant oats are nutritionally almost identical. They differ in glycaemic response, not in calories.
- Oats supply more protein than most cereal grains, at about 17 g per 100 g dry.
Converting these figures
One 40 g serving, dry of oats is 156 kcal, which is 651 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
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Source: USDA FoodData Central, SR Legacy 20038. Values are averages; individual samples vary with variety, growing conditions, and preparation.