Oats calories and protein (dry rolled oats)
one third cup of dry oats (27 g) has about 102 kcal and 3.6 g protein. Per 100 g, dry rolled oats has 379 kcal and 13.2 g protein.
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Nutrition per 100 g and per serving
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Cereals, oats, regular and quick, not fortified, dry (USDA FDC 173904)Per 100 g, as published | 100 g | 379 | 13.2 | 67.7 | 6.5 | 10.1 |
| one third cup of dry oatsUSDA portion: 0.33 cup | 27 g | 102 | 3.6 | 18.3 | 1.8 | 2.7 |
| 1 cup of dry oatsUSDA portion: 1 cup | 81 g | 307 | 10.7 | 54.8 | 5.3 | 8.2 |
Per 100 g values: USDA FoodData Central, SR Legacy, fdcId 173904: Cereals, oats, regular and quick, not fortified, dry. Carbohydrate is total carbohydrate by difference, so it includes the fibre shown.
For gym-goers
Oats gives 3.5 g protein per 100 kcal.
By protein per 100 g, oats ranks #14 of 38 foods on these pages.
Foods on these pages with more protein per 100 kcal:
About Oats
Rolled and quick oats are cooked as porridge with milk or water, made into masala oats or soaked overnight with curd and fruit.
- Values are for dry oats; cooking only adds water or milk, and milk brings its own calories and protein.
- Flavoured instant oat packets contain sugar and salt and are a different product.
Frequently asked questions
How many calories are in one third cup of dry oats?
one third cup of dry oats (27 g) has about 102 kcal, 3.6 g protein, 1.8 g fat and 18.3 g carbohydrate.
How much protein is in 100 g of oats?
100 g of dry rolled oats has about 13.2 g protein and 379 kcal, with 6.5 g fat and 67.7 g carbohydrate.
Is oats high in protein compared with other foods here?
By protein per 100 g, oats ranks #14 of 38 foods on these pages, with 13.2 g per 100 g. That is 3.5 g protein per 100 kcal.
Do oats cooked in milk have more protein?
Yes. Add the milk you use from the milk page to the dry-oat numbers here; water adds nothing.
Related foods
Gym questions
Sources
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (Public domain (CC0 1.0)).
Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.