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Calories in Oats
100 g of oats has 379 kcal, and 1 cup of oats (80 g) has about 303 kcal.
379 kcalper 100 g
303 kcal in 1 cup (80 g)
High density · 3.8 kcal per g
- Protein 13.1g 14% of the calories
- Carbs 67.7g 71% of the calories
- Fat 6.5g 15% of the calories
- Fiber 10.1g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 93 minutes of walking, or 33 minutes of running, for a 70 kg body - context, not a debt to work off.
Oats nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 379kcal | 303kcal |
| Fat | 6.5g | 5.2g |
| Saturated Fat | 1.1g | 0.89g |
| Unsaturated Fat | 5.4g | 4.3g |
| Carbs | 67.7g | 54.2g |
| Sugars | 0.99g | 0.79g |
| Fiber | 10.1g | 8.1g |
| Protein | 13.1g | 10.5g |
| Salt | 0.01g | 0.008g |
| Water | 10.8g | 8.7g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 2g | 1.6g |
|---|---|---|
| Polyunsaturated | 2.3g | 1.8g |
| Omega-3 | 0.1g | 0.08g |
| ALA | 0.1g | 0.08g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 2.2g | 1.8g |
| AA | 0g | 0g |
| LA | 2.2g | 1.8g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.46mg | 0.37mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.15mg | 0.12mg |
| Vitamin B3 (Niacin) | 1.1mg | 0.9mg |
| Vitamin B6 (Pyridoxine) | 0.1mg | 0.08mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 32µg | 25.6µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 0mg | 0mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 0.42mg | 0.34mg |
| Vitamin K | 2µg | 1.6µg |
| Choline | 40.4mg | 32.3mg |
| Calcium | 52mg | 41.6mg |
|---|---|---|
| Copper | 0.39mg | 0.31mg |
| Iron | 4.2mg | 3.4mg |
| Magnesium | 138mg | 110mg |
| Phosphorus | 410mg | 328mg |
| Potassium | 362mg | 290mg |
| Selenium | 28.9µg | 23.1µg |
| Zinc | 3.6mg | 2.9mg |
| Beta-carotene | 0µg | 0µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 180µg | 144µg |
| Cystine | 0.46g | 0.36g |
|---|---|---|
| Histidine | 0.28g | 0.22g |
| Isoleucine | 0.5g | 0.4g |
| Leucine | 0.98g | 0.78g |
| Lysine | 0.64g | 0.51g |
| Methionine | 0.21g | 0.17g |
| Phenylalanine | 0.67g | 0.53g |
| Threonine | 0.38g | 0.31g |
| Tryptophan | 0.18g | 0.15g |
| Tyrosine | 0.4g | 0.32g |
| Valine | 0.69g | 0.55g |
Foods with similar calories
Other published foods within reach of 379 kcal per 100 g, so the number has something to sit against.
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Questions about oats
1 cup of oats (80 g) has 10.5 g of protein, and 100 g has 13.1 g. The macro calculator works out how much protein you need a day.
1 cup of oats (80 g) has 8.1 g of fiber, and 100 g has 10.1 g.
It depends on the size: small portion (30 g) about 114 kcal; portion (55 g) about 208 kcal; large portion (100 g) about 379 kcal.
Yes. 100 g of oats has 410 mg of phosphorus, 59% of what an adult needs in a day.
Moderately. 100 g of oats has 13.1 g of protein, 14% of the calories; a food counts as high in protein from 20%.
Yes. 100 g of oats has 10.1 g of fiber; a food counts as high in fiber from 6 g.
Yes. Cooking changes how much water and fat a food holds, so its calories per 100 g go up or down. This page shows oats (dry).
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of oats (80 g) has about 303 kcal. The calorie calculator works out how many you need.
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