BeslyOats & Oatmeal: Calories, Protein, Carbs & Fat
A serving of oats & oatmeal listed as 1/2 cup dry (40 g) has 153 calories, 5.4 g of protein, 27.5 g of carbs and 2.4 g of fat. Per 100 g that is 382 kcal.
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Oats & Oatmeal serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 382 | 13.5 | 68.7 | 6 |
| 1 oz | 28.4 | 108 | 3.8 | 19.5 | 1.7 |
| 1/2 cup dry | 40 | 153 | 5.4 | 27.5 | 2.4 |
Where the calories in oats & oatmeal come from
Counting protein and carbs at 4 calories per gram and fat at 9, oats & oatmeal gets 14% of its calories from protein, 72% from carbs and 14% from fat. This split is calculated from the macros listed per 100 g (13.5 g protein, 68.7 g carbs, 6 g fat).
Sodium, fiber, sugar and saturated fat in oats & oatmeal
A 1/2 cup dry (40 g) of oats & oatmeal also contains 2.4 mg sodium, 4 g fiber, 0.4 g sugar and 0.4 g saturated fat.
| Nutrient | Per 100 g | Per 1/2 cup dry (40 g) |
|---|---|---|
| Sodium | 6 mg | 2.4 mg |
| Fiber | 10.1 g | 4 g |
| Sugar | 1 g | 0.4 g |
| Saturated fat | 1.1 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 362 mg | 144.8 mg |
| Calcium | 52 mg | 20.8 mg |
| Iron | 4.2 mg | 1.7 mg |
| Vitamin C | 0 mg | 0 mg |
How oats & oatmeal compares with similar foods
Besly has few foods in the same group, so this compares oats & oatmeal with the closest foods by calories per 100 g. At 382 kcal it is number 4 of 5, sorted from lowest to highest.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Quinoa | 120 | 4.4 | 21.3 | 1.9 |
| Honey | 304 | 0.3 | 82.4 | 0 |
| Lentils | 352 | 24.6 | 63.4 | 1.1 |
| Oats & Oatmeal (this page) | 382 | 13.5 | 68.7 | 6 |
| Cheddar Cheese | 408 | 23.3 | 2.4 | 34 |
Forms and preparations of oats & oatmeal
Across the 6 forms listed for oats & oatmeal, calories range from 76 kcal per 100 g (Oatmeal, NFS) to 382 kcal per 100 g (Rolled Oats).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Rolled Oats (main entry) | 382 | 13.5 | 68.7 | 6 | 1/2 cup dry (40 g): 153 kcal |
| Oats, raw | 379 | 13.2 | 67.7 | 6.5 | 1 cup (80 g): 303 kcal |
| Oats, whole grain, steel cut | 381 | 12.5 | 69.9 | 5.8 | 1 serving (40 g): 152 kcal |
| Oats, whole grain, rolled, old fashioned | 382 | 13.5 | 68.7 | 6 | 1 serving (40 g): 153 kcal |
| Oatmeal, fast food, plain | 80 | 2.6 | 11.9 | 2.5 | 1 cup, cooked (240 g): 192 kcal |
| Oatmeal, NFS | 76 | 2.2 | 11.2 | 2.6 | 1 cup, cooked (240 g): 182 kcal |
Frequently asked questions
How many calories are in 1/2 cup dry of oats & oatmeal?
1/2 cup dry (40 g) of oats & oatmeal has 153 calories, with 5.4 g protein, 27.5 g carbs and 2.4 g fat.
How many calories are in 100 g of oats & oatmeal?
100 g of oats & oatmeal has 382 calories, 13.5 g protein, 68.7 g carbs and 6 g fat. One ounce (28.4 g) is 108 calories.
Is oats & oatmeal low in carbs?
Carbs supply 72% of the calories in oats & oatmeal (protein 14%, fat 14%). Per 100 g there are 68.7 g of carbs, and 1/2 cup dry (40 g) has 27.5 g, including 4 g of fiber.
Recipes with oats & oatmeal
- Protein Mexican Cinnamon Oatmeal (Avena con Canela)
- Banana Oatmeal Raisin Cookies
- Strawberry Overnight Oats
- Apple Cinnamon Oatmeal
- Apple Cinnamon Homemade Oatmeal
- Overnight Oats
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.rolled_oats). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.