Calories in Oats
156 kcal per 1/2 cup dry (40g)
Oats are a whole grain loaded with soluble fiber (beta-glucan), plant protein and slow-release carbohydrates ideal for sustained energy.
Nutrition Facts
| Nutrient | Per serving | Per 100g |
|---|---|---|
| Calories | 156 kcal | 389 kcal |
| Protein | 6.8 g | 17 g |
| Carbs | 26.4 g | 66 g |
| Fat | 2.8 g | 7 g |
| Fiber | 4 g | 10 g |
| Sugar | 0.4 g | 1 g |
Calories in oats by portion
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 109 | 4.8g | 18.5g | 2g |
| 1/2 cup dry (40g) | 156 | 6.8g | 26.4g | 2.8g |
| 2 servings (80 g) | 311 | 13.6g | 52.8g | 5.6g |
| 100 g | 389 | 17g | 66g | 7g |
| 1 cup (≈150 g) | 584 | 25.5g | 99g | 10.5g |
Oats serving size
One standard serving of oats is 1/2 cup dry (40g) — about 40g (1.4 oz) and 156 calories. Half a serving has 78 calories; a double portion has 311.
- ½ serving (20g)78 kcal3.4g protein · 13.2g carbs · 1.4g fat
- 1 serving · 1/2 cup dry (40g)156 kcal6.8g protein · 26.4g carbs · 2.8g fat
- 2 servings (80g)311 kcal13.6g protein · 52.8g carbs · 5.6g fat
Oats Calorie Calculator
Calories156 kcal
Protein6.8 g
Carbs26.4 g
Fat2.8 g
Health Benefits
- ✓Beta-glucan fiber helps lower cholesterol
- ✓Keeps you full and supports steady blood sugar
- ✓Good source of plant protein and iron
Tips
- →Make overnight oats
- →Top with fruit and nuts
- →Choose rolled over instant
Frequently Asked Questions
How many calories are in oats?
There are 156 calories in 1/2 cup dry (40g) of oats, which is 389 kcal per 100g.
Is oats good for weight loss?
Oats provides 6.8g protein and 4g fiber per serving. Beta-glucan fiber helps lower cholesterol.
How many calories are in 100g of oats?
100g of oats contains 389 calories, with 17g protein, 66g carbs and 7g fat.
How much is one serving of oats?
A standard serving of oats is 1/2 cup dry (40g), about 40g (1.4 oz), with 156 calories.
How much protein is in oats?
Oats contains 6.8g of protein per 1/2 cup dry (40g) (17g per 100g).