Oats: calories and nutrition
Calories and protein in oats by portion and type. Oats take up water when cooked. Log them in the form you weighed.
Dry · 1 cup (81 g)
307kcal
- 11gProtein
- 55gCarbs
- 5gFat
- Fiber 8g
- Sugar 1g
- Saturated fat 1g
- Sodium 5mg
21% of the EU protein reference intake (50 g) · 15% of the EU energy reference intake (2,000 kcal)
Dry · 100 g
379kcal
- 13gProtein
- 68gCarbs
- 7gFat
- Fiber 10g
- Sugar 1g
- Saturated fat 1g
- Sodium 6mg
26% of the EU protein reference intake (50 g) · 19% of the EU energy reference intake (2,000 kcal)
Dry · 150 g
569kcal
- 20gProtein
- 102gCarbs
- 10gFat
- Fiber 15g
- Sugar 1g
- Saturated fat 2g
- Sodium 9mg
39% of the EU protein reference intake (50 g) · 28% of the EU energy reference intake (2,000 kcal)
Cooked · 1 cup (234 g)
166kcal
- 6gProtein
- 28gCarbs
- 4gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 1g
- Sodium 9mg
12% of the EU protein reference intake (50 g) · 8% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
71kcal
- 3gProtein
- 12gCarbs
- 2gFat
- Fiber 2g
- Sugar 0g
- Saturated fat 0g
- Sodium 4mg
5% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
107kcal
- 4gProtein
- 18gCarbs
- 2gFat
- Fiber 3g
- Sugar 0g
- Saturated fat 0g
- Sodium 6mg
8% of the EU protein reference intake (50 g) · 5% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Dry379 13687
- Cooked71 3122
Questions
Which has more calories: oats (dry) or oats (cooked with water)?
Oats (dry): 379 kcal per 100 g, more than oats (cooked with water) with 71 kcal.
How much protein is in 100 kcal of oats?
Oats (dry): about 3 g of protein per 100 kcal.
How many grams of oats have about 100 kcal?
26 g of oats (dry) has 99 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
