Grains and snacks
Oats calories and nutrition
A dry cup of oats (156 g) has 607 calories, with 26.3 g of protein, 103.4 g of carbs and 10.8 g of fat. That is 389 calories per 100 g.
Dry oats. Data: USDA FoodData Central, “Oats (Includes foods for USDA's Food Distribution Program)”. These are dry oats, not cooked oatmeal. USDA lists a dry cup as 156 g for this record; do not substitute a rolled-oat package cup weight. Water changes cooked weight. Sugar is not reported in this record, which does not mean zero.
Serving size
1 cup, dry · 156 g
607 calories
- Protein
- 26.3 g17% of calories · 53% DV
- Carbs
- 103.4 g67% of calories · 38% DV
- Fat
- 10.8 g16% of calories · 14% DV
- Fiber
- 16.5 g
- Sugars
- Not reported
- Saturated fat
- 1.9 g
- Sodium
- 3.1 mg
Is an oat serving high in fiber?
A dry cup (156 g) has 16.5 g fiber and 607 calories. This is dry oat weight; a cooked cup contains water and is a different serving. Sources ↓
Calories in oats by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, dry156 g | 607 | 26.3 g | 103.4 g | 10.8 g |
| ½ cup, dry78 g | 303 | 13.2 g | 51.7 g | 5.4 g |
| 100 g100 g | 389 | 16.9 g | 66.3 g | 6.9 g |
Serving weights are USDA’s household measures for this food.
Oats nutrition facts
Per 100 g, 389 calories: 17% from protein, 67% from carbs and 16% from fat.
| Nutrient | Per 100 g | Per serving1 cup, dry · 156 g | % Daily Value |
|---|---|---|---|
| Calories | 389 | 607 | – |
| Total fat | 6.9 g | 10.8 g | 14% |
| Saturated fat | 1.2 g | 1.9 g | 9% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 2 mg | 3.1 mg | 0% |
| Total carbohydrate | 66.3 g | 103.4 g | 38% |
| Dietary fiber | 10.6 g | 16.5 g | 59% |
| Total sugars | Not reported | Not reported | – |
| Protein | 16.9 g | 26.3 g | 53% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 54 mg | 84.2 mg | 6% |
| Iron | 4.7 mg | 7.4 mg | 41% |
| Potassium | 429 mg | 669.2 mg | 14% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup, dry), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
“Not reported” means USDA does not provide a value for that nutrient in this entry; it does not mean zero. A Daily Value cannot be calculated for an unreported nutrient.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a dry cup of oats (607 calories) takes about 191 minutes of walking, roughly 21,800 steps.
Compare calories by serving
A dry cup of oats has 607 calories, 441 more calories than a cup of oatmeal cooked with water (166 calories). The portions weigh 156 g and 234 g, respectively.
Related foods to explore
Oats questions
Is an oat serving high in fiber?
Dry oats provide 16.5 g fiber per USDA cup (156 g), and 8.3 g in half that cup (78 g). Compare the weight you measure with the package serving rather than treating dry and cooked cups as equivalent.
How much protein is in a dry cup of oats?
A dry cup of oats (156 g) has 26.3 g of protein, 53% of the 50 g Daily Value. That is 16.9 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Oats (Includes foods for USDA's Food Distribution Program) (FDC ID 169705, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
USDA original dataset records verified October 29, 2026. Nutrients are scaled from per 100 g; calories round to whole numbers and other amounts to one decimal, with trailing zeros removed.
Prepared by the KaloCam team · Updated