Food guide · Dry regular or quick oats
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.
Source: USDA FoodData Central · Nutrition checked 11 September 2026
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 |
Where the numbers come from
USDA FoodData Central, SR Legacy, record 173904. Bornly's matching reference entry is “Oats, Regular and Quick, Dry”. Values are per 100 g, scaled by your entered edible weight and rounded for display. Missing nutrients remain unavailable, not zero.
View the original USDA nutrition recordNutrition and diet sources
NIDDK provides general education about diet and IBS, not a rating for this food. The USDA values are nutrition references, not a FODMAP laboratory test.