🥣 Oats (rolled, dry) has 389 calories per 100 g — 156 in 40 g (dry)
Grains & Bread · Serving: 40 g (dry) (40 g) · Values are USDA-based estimates.
per 100 g
per serving (40 g (dry))
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (40 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 389 kcal | 156 kcal | 19.5% |
| Protein | 16.9 g | 6.8 g | 33.8% |
| Carbs | 66.3 g | 26.5 g | 24.1% |
| Fat | 6.9 g | 2.8 g | 8.8% |
| Fibre | 10.6 g | 4.2 g | 37.9% |
| Sugar | 0.9 g | 0.4 g | 1.8% |
| Sodium | 2 mg | 0.8 mg | 0.1% |
| Potassium | 429 mg | 171.6 mg | 9.1% |
| Calcium | 54 mg | 21.6 mg | 4.2% |
| Iron | 4.7 mg | 1.9 mg | 26.1% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Oats (rolled, dry) healthy?
With 389 calories and 16.9g protein per 100 g, Oats (rolled, dry) sits in the higher-calorie range for everyday foods. It is also a good source of fibre (10.6g per 100 g). As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 389 kcal per 100 g, a serving of 40 g (dry) contributes 156 kcal — easy to slot into a day once you know the number.
- Protein focus: 16.9g protein per 100 g (6.8g per serving) — a strong protein choice.
- Lower-carb eating: 66.3g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Oats (rolled, dry) (389 kcal / 100 g): Rice Cakes (plain) has 382 kcal per 100 g. Rice Krispies has 381 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Oats (rolled, dry)?
Oats (rolled, dry) has 389 calories per 100 g, and 156 calories in 40 g (dry) (40 g).
How much protein is in Oats (rolled, dry)?
16.9g protein per 100 g, or 6.8g per serving.
How much sugar is in Oats (rolled, dry)?
0.9g sugar per 100 g, or 0.4g per serving.
What is a serving of Oats (rolled, dry)?
On this page, a serving is 40 g (dry) (40 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.
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