Food guide
Oats: nutrition and portions
Dry regular or quick oats: 379 kcal and 13.15 g protein per 100 g. Explore household weights, preparation notes and a calculator for your portion.
The short answer
Dry regular or quick oats has 379 kcal, 13.15 g protein, 67.7 g carbohydrate, 6.5 g fat and 10.1 g fibre per 100 g.
Nutrition calculator
What's in your portion?
Dry regular or quick oats. Adjust the edible weight to calculate nutrition.
- Energy
- 379 kcal
- Protein
- 13.2 g
- Carbohydrate
- 67.7 g
- Fat
- 6.5 g
- Fibre
- 10.1 g
This calculates nutrition only. These weights are not tested FODMAP limits or recommended servings.
What does this say about FODMAPs?
This USDA record does not establish a FODMAP rating or a tested serving limit for oats. Use this page to understand the preparation and nutrition, and discuss food-specific guidance with your dietitian.
The nutrition calculator uses grams for dry regular or quick oats. It does not measure FODMAP content, determine a personal tolerance, or account for other ingredients.
Use the matching preparation
Weigh these oats dry. Water added during cooking changes the weight of the bowl, but adds no energy; milk and toppings contribute their own nutrients.
Nutrition at common portion weights
| Portion | Weight | Energy | Protein |
|---|---|---|---|
| 1 cup | 81 g | 307 kcal | 10.7 g |
| 0.33 cup | 27 g | 102 kcal | 3.6 g |
Values are per 100 g from USDA FoodData Central, scaled by weight and rounded for display. Bornly's matching reference entry is “Oats, Regular and Quick, Dry”. Missing nutrients remain unavailable, not zero.
Questions
Common questions.
- How many calories are in oats?
- Dry regular or quick oats has 379 kcal per 100 g in USDA FoodData Central. 1 cup (81 g) gives about 307 kcal.
- How much protein is in oats?
- Dry regular or quick oats has 13.2 g of protein per 100 g. 1 cup (81 g) gives about 10.7 g.
- How much carbohydrate and fibre does oats have?
- Dry regular or quick oats has 67.7 g of carbohydrate per 100 g. Dietary fibre is 10.1 g per 100 g.
- Is oats low FODMAP?
- This page does not rate it. The USDA record describes nutrition, not FODMAP content or a tested serving limit. If you follow a low FODMAP diet, ask your dietitian about portions during the restriction and reintroduction phases.
Sources
Sources and review notes.
- 01 USDA FoodData Central
- Oats, Regular and Quick, Dry, record 173904 (SR Legacy)Checked 11 September 2026
