Oats, rolled, dry
Dry
379 kcal (364-394) per 100 g
- Protein
- 13.2 g
- Carbs
- 67.7 g
- Fat
- 6.5 g
Source: USDA FoodData Central, SR Legacy, FDC 173904.
Calories in oats
Cooked oats, 1 cup (234 g), has 166 kcal. 100 g cooked is 71 kcal; 100 g dry is 379 kcal.
Dry rolled oats and cooked oatmeal, which look like two different foods because water changes the weight.
Calories by amount
By cup and spoon
Scroll sideways to see all columns.
| Amount | Weight (g) | Calories (kcal) | Basis |
|---|---|---|---|
| Cooked oats | |||
| 1/4 cup | 59 | 4234-50 | Calculated from 1 cup (USDA) |
| 1/3 cup | 78 | 5545-66 | Calculated from 1 cup (USDA) |
| 1/2 cup | 117 | 8367-99 | Calculated from 1 cup (USDA) |
| 3/4 cup | 176 | 125101-149 | Calculated from 1 cup (USDA) |
| 1 cup | 234 | 166134-198 | USDA household measure |
| 1 tbsp | 15 | 108-12 | USDA household measure |
| 100 ml | 99 | 7057-84 | Calculated from 1 cup (USDA) |
| 250 ml | 247 | 176142-209 | Calculated from 1 cup (USDA) |
| Dry oats | |||
| 1/4 cup | 20 | 7762-92 | Calculated from 1 cup (USDA) |
| 1/3 cup | 27 | 10283-122 | Calculated from 1 cup (USDA) |
| 1/2 cup | 41 | 153124-183 | Calculated from 1 cup (USDA) |
| 1 cup | 81 | 307248-366 | USDA household measure |
Typical servings, Remembite estimates
Remembite typical-serving estimates, not USDA measures. Each serving weight is our assumption, so weigh your own portion when you can.
| Serving | Weight (g) | Calories (kcal) |
|---|---|---|
| small bowlEstimate | 150 | 10785-128 |
| medium bowlEstimate | 250 | 178142-213 |
| large bowlEstimate | 350 | 249201-296 |
By weight
| Amount | Dry (kcal) | Cooked (kcal) |
|---|---|---|
| 50 g | 190182-197 | 3634-37 |
| 60 g | 227219-236 | 4341-44 |
| 100 g | 379364-394 | 7168-74 |
| 150 g | 569547-590 | 107102-111 |
| 200 g | 758729-787 | 142137-147 |
| 1 oz (28 g) | 107103-111 | 2019-21 |
| 4 oz (113 g) | 430413-446 | 8177-84 |
| 8 oz (227 g) | 860827-893 | 161155-167 |
Small numbers after each value are the range, with about an 80 percent chance that the reference value falls inside. Weights are calculated from 100 g of each USDA record. How the range works.
Dry vs cooked, per 100 g
Oatmeal, cooked with water
Cooked
71 kcal (68-74) per 100 g
- Protein
- 2.5 g
- Carbs
- 12 g
- Fat
- 1.5 g
Source: USDA FoodData Central, SR Legacy, FDC 173905.
Dry to cooked, calculated
100 g of dry oats is about 534 g cooked. Calculated from the two USDA records, energy-equivalent: 379 kcal per 100 g dry / 71 kcal per 100 g cooked = 5.34.
Compared with similar foods
| Food | Dry (kcal per 100 g) | Cooked (kcal per 100 g) |
|---|---|---|
| Oats | 379 | 71 |
| Barley | 352 | 123 |
| Quinoa | 368 | 120 |
| White rice | 365 | 130 |
| Brown rice | 367 | 123 |
Measuring oats
A scoop of dry oats and the same weight of cooked oatmeal are not the same thing. Oatmeal cooked with water is mostly water, so cooked weight is a poor guide to the oats you used. The usual mistake is weighing the full bowl and logging it as dry. The cooked row is for oats made with water and no salt, USDA record "Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt". Steel-cut oats and flavored packets are not covered. Milk, honey and toppings are extra items. The bowl rows are Remembite typical-serving estimates (a medium bowl assumes 250 g), not USDA values.
Dry rolled oats are 379 kcal per 100 g and oatmeal cooked with water is 71 kcal per 100 g (FDC 173904 and 173905). That is about 534 g of oatmeal from 100 g of dry oats. So 60 g of dry oats is 227 kcal, and 60 g of cooked oatmeal is 43 kcal. A dry half cup weighs 41 g and has 153 kcal. A cooked cup weighs 234 g and has 166 kcal. If you weigh the full bowl, log it as cooked.
Common questions
How many calories in 1/2 cup of cooked oatmeal?
Half a cup of oatmeal cooked with water weighs 117 g and has 83 kcal. A full cup is 234 g and 166 kcal. Milk or toppings add to that.
How many calories in 60g of oats?
Weigh the oats dry and scale from 379 kcal per hundred grams of dry rolled oats. If that weight is cooked oatmeal instead, the figure is 71 kcal per hundred grams. The page grid lists common weights.
Are oatmeal calories for dry oats or cooked oatmeal?
Both exist, and they differ a lot. Dry oats are 379 kcal per hundred grams and cooked oatmeal is 71 kcal per hundred grams. A cup of dry oats weighs 81 g and a cup of cooked oatmeal weighs 234 g.
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Sources: USDA FoodData Central, FDC 173904 (dry), FDC 173905 (cooked). Cup, spoon and piece weights are USDA household measures in the same records unless the Basis column says otherwise. Methodology. Estimates, not medical advice.
Source: USDA FoodData Central (CC0)