Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Oats?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 110 kcal | 4.8g |
| 100g | 389 kcal | 16.9g |
| half a cup, dry | 156 kcal | 6.8g |
A oats contains 389 calories per 100g. A typical half a cup, dry (40g) provides about 156 calories. Oats is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Oats Nutrition Facts
| Nutrient | Per 100g | Per serving (40g) |
|---|---|---|
| Calories | 389 kcal | 156 kcal |
| Protein | 16.9g | 6.8g |
| Carbohydrates | 66.3g | 26.5g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 6.9g | 2.8g |
| of which Saturates | 1.2g | 0.5g |
| Fibre | 10.6g | 4.2g |
| Sodium | 2.0mg | 1mg |
| Potassium | 429.0mg | 172mg |
| Calcium | 54.0mg | 22mg |
| Iron | 4.7mg | 1.9mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (34% DV) — an excellent source
- High in carbohydrates (24% DV) — an excellent source
- High in fibre (38% DV) — an excellent source
- Low in sodium (0% DV)
- High in iron (26% DV) — an excellent source
- Calories: 19% DV
- Protein: 34% DV
- Carbohydrates: 24% DV
- Fibre: 38% DV
- Fat: 9% DV
- Saturated fat: 6% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 4% DV
- Iron: 26% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
High-protein options alongside oats
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Vitamins & Supplements
Tracking your nutrition? Herbspro carries 70,000+ vitamins and supplements to help fill any gaps.
Shop Herbspro →Informed-Sport Protein
Hitting your protein targets is easier with MaxiNutrition — Informed-Sport certified protein used by elite athletes.
Shop MaxiNutrition →Have a cat or dog? Check whether oats is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does oats fit your diet?
High-protein diets
At 16.9g of protein per 100g, oats clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Oats provides 10.6g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in oats per 100g?
Oats contains 389 calories per 100g, based on USDA reference data.
Is oats high in calories?
A half a cup, dry of oats (40g) has around 156 calories — roughly 8% of a 2,000-calorie daily intake.
Is oats good for weight loss?
Oats is fairly calorie-dense at 389 calories per 100g, so portion size matters when losing weight. A half a cup, dry provides about 156 calories.
How much protein is in oats?
Oats contains 16.9g of protein per 100g.
Is oats a good source of fibre?
Yes — oats provides 10.6g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does oats compare to sandwich spread, with chopped pickle, regular, unspecified oils?
Oats has 389 calories per 100g, close to sandwich spread, with chopped pickle, regular, unspecified oils at 389 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of oats for 20g of protein?
With 16.9g of protein per 100g, you'd need roughly 118g of oats to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to oats by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats (this page) | 389 kcal | 16.9g | 66.3g | 6.9g |
| Sandwich Spread, with Chopped Pickle, Regular, Unspecified Oils | 389 kcal | 0.9g | 22.4g | 34.0g |
| Cereals Ready-to-eat, Post, Alpha-Bits | 389 kcal | 10.0g | 80.3g | 4.6g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Cocoa Krispies | 389 kcal | 4.6g | 87.9g | 2.7g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Low Fat Granola without Raisins | 389 kcal | 8.7g | 80.9g | 5.7g |
| Cereals Ready-to-eat, Malt-O-Meal, Coco-Roos | 389 kcal | 3.4g | 86.8g | 4.6g |
| Cereals Ready-to-eat, Malt-O-Meal, Frosted Flakes | 389 kcal | 4.2g | 90.2g | 0.9g |
More kit for oats tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
EMS Muscle Stimulation Devices
Build strength in 20 minutes a day with EMS training tech used in athletic recovery — plus supplements and red-light recovery tools.
Shop APE BORN →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.