Know your ingredients
Oats nutrition facts & calories (dry)
This guide uses dry regular or quick oats without fortification. Measure the oats before cooking or soaking them, then add the other ingredients for breakfast, overnight oats, or a baking recipe.
Cereals, oats, regular and quick, not fortified, dry
View the USDA sourceHow many calories are in half a cup of dry oats?
Half a reference cup of dry regular or quick oats (40.5 g) contains about 153 calories and 5.3 g protein. This uses the reference weight, so weigh your portion if its size differs.
For comparison, 100 g of this food contains 379 calories and 13.2 g protein. Adjust the amount below for your serving.
Make it your portion
How much are you using?
Change the amount to see the calories and macros for your serving.
81 g of oats, dry. Estimates from USDA; preparation and products vary.
Add to my mealOats nutrition facts by portion
Cup weights depend on the oat product and preparation. Use the listed measure only when it matches yours, or weigh the oats and enter grams.
| Portion | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 100 grams100 g | 379 | 13.2 | 67.7 | 6.5 | 10.1 |
| oz28.35 g | 107 | 3.7 | 19.2 | 1.8 | 2.9 |
| cup81 g | 307 | 10.7 | 54.8 | 5.3 | 8.2 |
Values are scaled from the USDA figures per 100 g. Calories are rounded to a whole number; gram values to one decimal. A dash means the source does not provide that value. Portions are reference measurements, not serving recommendations.
Keep oats separate from the finished bowl.
Water or milk changes the weight and volume of an oat mixture. Use an oat weight that matches the source preparation below. A cup of finished oatmeal should not be entered as a cup of dry oats, and a prepared bowl with fruit or sweetener needs more than one ingredient in the estimate.
For overnight oats, measure the oats before combining them with yogurt, milk, chia seeds, or other additions. Record each ingredient, then divide the batch according to the amount served. For baking, use the oat weight called for in the recipe rather than a finished cookie or muffin weight. Flavored instant oatmeal and granola are separate products whose labels may be a closer match.
Where these numbers come from
USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry.
- FoodData Central ID
- 173904
- Dataset
- SR Legacy
- Data retrieved
- September 18, 2026
These estimates describe this reference food. Your brand, preparation, and portion may differ. Oils, sauces, and other additions are excluded unless named in the source description.
View this USDA food record