Calories in Oats
Oats contains 389 kcal per 100 g. A typical serving — 1/2 cup (40 g) — carries about 156 kcal.
Dry oats look caloric, but a 40 g portion with water/milk is a filling ~156 kcal breakfast.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 1/2 cup (40 g) |
|---|---|---|
| Calories | 389 kcal | 156 kcal |
| Protein | 17 g | 6.8 g |
| Fat | 7 g | 2.8 g |
| Carbohydrates | 66 g | 26 g |
| Fibre | 10.6 g | 4.2 g |
| Sugars | 1 g | 0.4 g |
How much exercise burns one serving?
~39 minutes
~16 minutes
Approximate, for a ~156 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in oats?
Oats contains 389 kcal per 100 g. A typical serving — 1/2 cup (40 g) — carries about 156 kcal.
How much protein, fat and carbohydrate does oats have?
Per 100 g: 17 g protein, 7 g fat and 66 g carbohydrates, of which 10.6 g fibre and 1 g sugars. That makes oats a good protein source.
Is oats suitable for a diet?
Carefully — 389 kcal per 100 g is a high calorie density. When dieting, watch the amount: one serving (1/2 cup (40 g)) is ~156 kcal. Dry oats look caloric, but a 40 g portion with water/milk is a filling ~156 kcal breakfast.
How much does one serving of oats weigh?
The typical serving is 1/2 cup (40 g) — about 40 g, which equals ~156 kcal.
How much exercise burns one serving of oats?
Roughly 39 minutes of brisk walking or 16 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
More from “Grains & Bread”
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.