How many calories are in a standard 1/2 cup dry (40g standard serving) of oats (rolled, dry)?

A standard 1/2 cup dry (40g standard serving) (40g) of oats (rolled, dry) contains 156 calories, with 6.8g protein, 26.5g carbs, and 2.8g fat according to USDA FoodData Central (FDC ID: 169748).

Is oats (rolled, dry) good for a weight loss calorie deficit?

Whole rolled oats. Outstanding source of beta-glucan soluble fiber, which actively lowers LDL cholesterol and sustains satiety. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

grainsUSDA FDC ID: 169748(Avena sativa)

Oats (Rolled, Dry) Calories & Nutrition Facts

Q: What is the calorie density of oats (rolled, dry) per 100g?

Per 100 grams, oats (rolled, dry) provides 389 kcal, 16.9g protein, 66.3g carbohydrates, and 10.6g dietary fiber.

Quick Answer: A standard 1/2 cup dry (40g standard serving) of oats (rolled, dry) contains 156 calories. Per 100 grams, oats (rolled, dry) provides 389 kcal, 16.9g protein, 66.3g carbohydrates, and 6.9g fat based on verified USDA FoodData Central records.

Whole rolled oats. Outstanding source of beta-glucan soluble fiber, which actively lowers LDL cholesterol and sustains satiety. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

389kcal

per 100 grams dry (100g)

Protein

16.9g

17% of energy

Carbohydrates

66.3g

68% of energy

Total Fat

6.9g

16% of energy

Serving: 100 grams dry (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories389 kcal

Total Fat6.9 g

Sodium2 mg

Potassium429 mg

Total Carbohydrate66.3 g

Dietary Fiber10.6 g

Total Sugars1 g

Protein16.9 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Dry Rolled Oats	389 kcal	16.9g	66.3g	6.9g	Basis weight raw
Cooked in water (1:2 ratio)	68 kcal	2.5g	11.7g	1.4g	Water absorption lowers density

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Oats (Rolled, Dry) vs Quinoa

View Quinoa →

Dry oats contain over 10g of fiber per 100g, while cooked quinoa has 2.8g and a complete amino acid profile.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 169748)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related grains Foods

Banana89 kcal / 100g White Rice (Cooked)130 kcal / 100g Quinoa (Cooked)120 kcal / 100g Chia Seeds486 kcal / 100g

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