A typical serving of dry oats (1/2 cup, dry, 40 g) has about 152 calories. Per 100 g: 379 kcal, 13.2 g protein, 67.7 g carbs, 6.5 g fat. The same 100 g carries 10.1 g of fiber and 1 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup, dry | 40 g | 152 kcal |
| 1 cup, dry | 81 g | 307 kcal |
| 100 g | 100 g | 379 kcal |
The half-cup dry serving on the canister is about 150 calories before anything is added. On the energy-density scale, 379 kcal per 100 g puts dry oats at the high end. Fiber is the standout at 10.1 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1/2 cup, dry, 40 g) has about 152 calories, and 100 g has 379 kcal. Calories scale with weight, so double the portion means double the number.
There are 13.2 g of protein in 100 g of dry oats, which works out to about 5.3 g per serving (1/2 cup). Treat it as an energy source rather than a protein source.
There are 67.7 g of carbohydrate per 100 g of dry oats, or about 27 g in 1/2 cup (40 g).
Every value on this page comes from USDA FoodData Central, entry 173904 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 173904 (SR Legacy). Serving calories are computed from the per-100-g values.
