Calories in Oats
Dry rolled oats have about 389 calories per 100 g, with 17 g of protein and plenty of soluble fibre — a 40 g portion is around 156 kcal before milk.
Nutrition per 100 g (raw)
389 kcal
Calories
16.9 g
Protein
6.9 g
Fat
66.3 g
Carbs
Calories by serving size
| Serving | kcal | Proteing | Fatg | Carbsg |
|---|---|---|---|---|
| Per 100 g | 389 | 16.9 | 6.9 | 66.3 |
| Small portion (dry, 30 g) | 117 | 5.1 | 2.1 | 19.9 |
| Standard portion (dry, 40 g) | 156 | 6.8 | 2.8 | 26.5 |
| Large portion (dry, 80 g) | 311 | 13.5 | 5.5 | 53 |
Dry vs cooked
Porridge made with water is roughly 71 kcal per 100 g. Log the dry oats plus the milk separately; it is far more accurate than guessing at the bowl.
Tip: for accurate tracking, weigh the food in the state you log it — and always log it the same way. Snapfork keeps both raw and cooked entries so the numbers stay consistent.
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Nutrition values: USDA FoodData Central. Values are for the raw edible portion; packaged products may differ — check the label.