Oats Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for Oats, the heart-healthy superfood grain. Get detailed nutrition facts including protein, carbohydrates, vitamins, minerals, and fiber content for different oat varieties and preparation methods.
How Many Calories Are In Oats?
Oats calories vary significantly based on the variety and preparation method.
Here are the calorie contents for different oat types:
Raw Oats Varieties (per 100g):
• Steel-cut oats: 379 calories
• Rolled oats: 379 calories
• Quick oats: 370 calories
• Oat bran: 246 calories
• Oat flour: 404 calories
Cooked Oats (per 100g):
• Boiled in water: 68 calories
• Cooked in milk: 130 calories
• Overnight oats: 54 calories
Calculate your daily calorie needs with our BMR calculator
to see how oats fit into your nutrition plan.
Serving Size Guidelines for Oats
Standard Serving: 1/2 cup (40g) of dry oats provides about 152 calories and serves as one grain serving according to dietary guidelines.
Weight Conversions:
• 1/4 cup dry oats = ~20g = ~76 calories
• 1/2 cup dry oats = ~40g = ~152 calories
• 1 cup dry oats = ~80g = ~303 calories
Portion Control: Dry oats expand to about 2-3 times their volume when cooked. Plan your
daily macros
accordingly for balanced nutrition.
Oats Nutrition Comparison Chart
| Oats Type | Calories (per cup dry) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|
| Steel-Cut Oats | 303 | 12.5 | 54.2 | 8.1 | 5.2 | 3.4 | 110 |
| Rolled Oats | 303 | 10.6 | 54.2 | 8.1 | 5.2 | 3.4 | 110 |
| Quick Oats | 296 | 11.0 | 54.6 | 7.6 | 5.4 | 3.8 | 216 |
| Oat Bran | 197 | 13.8 | 53.0 | 12.3 | 5.6 | 4.3 | 188 |
| Oat Flour | 323 | 11.8 | 52.6 | 5.2 | 7.3 | 3.2 | 90 |
| Whole Oat Groats | 303 | 12.5 | 54.2 | 8.1 | 5.2 | 3.4 | 110 |
Nutritional Information for Oats
Oats serve as a nutritional powerhouse for good health and sustained energy. Research from
PMC journals
shows that oats contain unique compounds that support cardiovascular health.
Key Nutrients (per cup dry rolled oats):
• Carbohydrates: 54.2g (complex carbs for sustained energy)
• Protein: 10.6g (contains all essential amino acids, best paired with legumes for complete protein)
• Beta-Glucan Fiber: 3-4g (FDA-approved heart health benefit)
• Manganese: 2.9mg (128% daily value)
• Magnesium: 112mg (27% daily value)
Calculate your daily protein needs
to optimize your oat consumption with other protein sources.
References
- Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2013). Nutritional advantages of oats and opportunities for its processing as value added foods – a review. Journal of Food Science and Technology, 52(2), 662.
- Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11), 2591.
- Alemayehu, G. F., Forsido, S. F., Tola, Y. B., & Amare, E. (2022). Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products. The Scientific World Journal, 2023(1), 2730175.
- Varma, Purvi & Bhankharia, Hitha & Bhatia, Shikha. (2016). Oats: A multi-functional grain. Journal of Clinical and Preventive Cardiology. 5. 9. 10.4103/2250-3528.183984.
- Fulgoni, V. L., Chu, Y., O’Shea, M., Slavin, J. L., & DiRienzo, M. A. (2015). Oatmeal consumption is associated with better diet quality and lower body mass index in adults: The National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition Research, 35(12), 1052-1059. https://doi.org/10.1016/j.nutres.2015.09.015
