Food

Calories in oats

Oats have 379 kcal (1,586 kJ) per 100 g dry and 71 kcal (297 kJ) per 100 g cooked in water.

Updated 21 October 2026. Sources named on the page.

Key factCalories in oats is 379 kcal per 100 g dry, 71 cooked in water (1,586 kJ per 100 g).

Dry oats and porridge, side by side
Half a cup, a cup and a bowl
Protein, fibre and carbs
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Calories in oats, per 100 g and per serve

Per 100 g of: Cereals, oats, regular and quick, not fortified, dry; and Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.

Per 100 g

Per 100 g	kcal	kJ	Protein	Fat	Carbs
oats (dry)	379	1,586	13.2 g	6.5 g	67.7 g
oats (cooked in water)	71	297	2.5 g	1.5 g	12 g

oats next to similar foods, per 100 g

Food	kcal	kJ	Protein	Fat
Muesli / granola	489	2,046	13.7 g	24.3 g
Cornflakes	384	1,607	5.9 g	0.9 g
Bread, wholemeal	252	1,054	12.5 g	3.5 g
Quinoa (cooked)	120	502	4.4 g	1.9 g

Common serves

Serve	Weight	kcal	kJ	Protein	Fat
A cup of dry rolled oats	81 g	307 kcal	1,284 kJ	10.7 g	5.3 g
Half a cup, dry	40.5 g	153 kcal	642 kJ	5.3 g	2.6 g
A cup of porridge made with water	234 g	166 kcal	695 kJ	5.9 g	3.6 g
A tablespoon of cooked porridge	14.6 g	10 kcal	43 kJ	0.4 g	0.2 g

Sources: USDA FoodData Central SR Legacy, April 2018, fdc 173904 and 173905

Values for oats vary by brand and how it is cooked. Check the pack. General information, not medical advice.

Why dry and cooked are so far apart

Oats soak up water when they cook, so a cup of porridge holds only a fraction of the oats of a cup of dry. The dry row and the cooked row are the same food at different weights, not different foods. Weigh the dry oats before they go in the pot and use the dry row.

What goes in the bowl

The figures are for oats cooked in water. Milk, honey, fruit, nuts and a spoon of peanut butter each have their own lines in the food planner and usually add more than the oats do.

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Fibre

Oats are one of the higher-fibre foods in the table. The dry row shows the figure per 100 g, so a half cup brings in a useful share of it.

Questions

How many calories are in half a cup of dry oats?

Half a cup, about 40 g, is roughly 153 kcal (642 kJ).

How many calories are in a bowl of porridge made with water?

A cup of cooked porridge, about 234 g, is roughly 166 kcal. Milk or toppings add to that.

Where do the oats numbers come from?

From the USDA FoodData Central SR Legacy table (April 2018), per 100 g, the same table the Daily Journal food planner uses. Packs and brands differ, so use the label where there is one.

Calories in oats

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