Rolled oats: Nutrition Facts
Rolled oats are oat groats that have been steamed and flattened. They cook into porridge and contain fiber including beta-glucan, a soluble fiber. The figures here are for dry, unfortified rolled or quick oats, USDA standard reference.
| Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| 379 | 13.2 | 67.7 | 10.1 | 6.5 |
Percent Daily Value by serving
| Serving | Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| 100 g | 379 (19%) | 13.2 (26%) | 67.7 (25%) | 10.1 (36%) | 6.5 (8%) |
| 1/3 cup dry (~27 g) | 102 (5%) | 3.6 (7%) | 18.3 (7%) | 2.7 (10%) | 1.8 (2%) |
| 1/2 cup dry (~40 g) | 152 (8%) | 5.3 (11%) | 27.1 (10%) | 4.0 (14%) | 2.6 (3%) |
| 1 cup dry (~81 g) | 307 (15%) | 10.7 (21%) | 54.8 (20%) | 8.2 (29%) | 5.3 (7%) |
Percent Daily Value shows how much a nutrient in one serving contributes to a daily diet, based on the United States Food and Drug Administration reference intake of 2,000 calories a day. The FDA notes that 2,000 calories a day is used for general nutrition advice and that individual needs vary. The values below are calculated from the USDA macros for this food. FDA Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9), accessed 2026-06-05.
| Serving | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 379 | 19% |
| Protein (g) | 13.2 | 26% |
| Carb (g) | 67.7 | 25% |
| Fiber (g) | 10.1 | 36% |
| Fat (g) | 6.5 | 8% |
How much protein in Rolled oats?
Rolled oats, dry, rolled, contains 13.2 g of protein per 100 g, per the USDA FoodData Central entry cited below. A typical 1/3 cup dry (~27 g) serving therefore provides about 3.6 g of protein.
How many calories in Rolled oats?
Rolled oats, dry, rolled, supplies about 379 kcal per 100 g. A 1/3 cup dry (~27 g) serving works out to roughly 102 kcal.
Common serving sizes
- 1/3 cup dry (~27 g): 102 kcal, 3.6 g protein, 1.8 g fat
- 1/2 cup dry (~40 g): 152 kcal, 5.3 g protein, 2.6 g fat
- 1 cup dry (~81 g): 307 kcal, 10.7 g protein, 5.3 g fat
Source: USDA FoodData Central, fdcId 173904, accessed 2026-05-28
References
- Cereals, oats, regular and quick, not fortified, dry - USDA FoodData Central. USDA FoodData Central. Accessed 2026-05-28.
Last reviewed: 2026-05-28