Food calories · USDA data
Calories in oats
102 calories
in ⅓ cup, 27 g
- Protein
- 3.6 g
- Carbs
- 18.3 g
- Fat
- 1.8 g
- Fiber
- 2.7 g
Oats have 102 calories. That is USDA's figure for ⅓ cup, which weighs 27 g. Per 100 g, oats have 379 calories.
Almost all of its calories, 71%, come from carbohydrate.
It takes 26 g of oats to reach 100 calories, about the same as ⅓ cup.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ⅓ cup | 27 g | 102 | 3.6 g | 18.3 g | 1.8 g |
| 1 cup | 81 g | 307 | 10.7 g | 54.8 g | 5.3 g |
| 1 oz | 28.3 g | 107 | 3.7 g | 19.2 g | 1.8 g |
| 100 g | 100 g | 379 | 13.2 g | 67.7 g | 6.5 g |
Portion weights are USDA's own. Your oats may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 14% of calories (13.2 g per 100 g)
- Carbohydrate: 71% (67.7 g per 100 g, of which 10.1 g fiber)
- Fat: 15% (6.5 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, pancakes has the fewest calories of these four (227 per 100 g) and granola the most (489).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oats | 379 | 13.2 g | 67.7 g | 6.5 g |
| Granola | 489 | 13.7 g | 53.9 g | 24.3 g |
| Waffle | 291 | 7.9 g | 32.9 g | 14.1 g |
| Pancakes | 227 | 6.4 g | 28.3 g | 9.7 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories are in oats?
Oats have 102 calories. USDA weighs ⅓ cup at 27 g, and oats has 379 calories per 100 g.
How much protein do oats have?
⅓ cup (27 g) has 3.6 g of protein, 7% of the 50 g Daily Value. Per 100 g it is 13.2 g.
How many carbs do oats have?
⅓ cup has 18.3 g of carbohydrate, including 2.7 g of fiber, and 1.8 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904). Values are averages; a packaged food's label may differ.