89 kcal P 1.09g C 22.84g F 0.33g
🌾 oats
Calories in Oats
Dry oats vs porridge: why the same bowl has two calorie counts
389 kcal
What makes oats so powerful?
The 389 calories per 100 g refers to dry oats. A normal serving is about 40 g dry, which is around 155 calories, and it swells to a much larger bowl once cooked in water. Cooking in milk or adding sugar, nuts or honey is where the real total builds up. Oats contain beta-glucan, a soluble fibre that has an approved health claim for lowering cholesterol in the EU and US.
40 g dry is a serving
About 155 kcal before toppings.
Beta-glucan
Soluble fibre linked to lower cholesterol.
Toppings count
Honey, nuts and milk add to the total.
💡 When & how to use it
Weigh oats dry and log the toppings separately. Overnight oats and porridge use the same dry weight.
Calories by Serving Size
100g
389 kcal
P 16.89g C 66.27g F 6.9g
200g
778 kcal
P 33.8g C 132.5g F 13.8g
50g
195 kcal
P 8.4g C 33.1g F 3.5g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 389
% Daily Value*
Total Fat 6.9g 9%
Trans Fat g
Total Carbohydrate 66.27g 24%
Protein 16.89g 34%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Oats fit your daily goals?
78 min
Walking to burn 389 kcal
19%
of 2,000 kcal daily goal
16.89g
protein (34% of daily 50g)
5
servings until 2,000 kcal
Log Oats in CalRay — just snap a photo
CalRay's AI recognizes oats and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Oats?
Oats contains 389 calories per 100g. It is relatively calorie-dense, so portion control is important.
How much protein does Oats have?
Oats provides 16.89g of protein per 100g, which is 34% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Oats?
Oats contains 66.27g of carbohydrates per 100g .
Is Oats good for weight loss?
Oats has 389 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (16.89g/100g) helps with satiety.
How do I track Oats calories accurately?
The easiest way to track oats is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
🍽️ Perfectly Pairs With Oats
See all → 89 kcal 
578 kcal P 21.26g C 19.74g F 50.64g
99 kcal P 3.98g C 18.64g F 1.15g