There are about 379 calories in 100 grams of oats.
The Ministry of Health's table lists 7 entries for oats, from 46 to 379 calories per 100 grams. The number here is for Cereal, oats, regular and quick, not fortified, dry, the entry that stands for the food on this page.
How many calories are in a portion of oats?
A weight in grams, or one of the food's own units, works out the calories and nutrients of that portion.
- Calories
- 379
- Protein
- 13.1 g
- Fat
- 6.5 g
- Carbohydrates
- 67.7 g
- Sodium
- 6 mg
Oats comes in these common portions, with the calories of each.
| Portion | Weight | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|---|
| small portion | 30 g | 114 | 3.9 | 1.9 | 20.3 |
| medium portion | 60 g | 227 | 7.9 | 3.9 | 40.6 |
100 grams of oats contain 13.1 grams of protein, 6.5 grams of fat and 67.7 grams of carbohydrates.
- Protein13.1 g
- Fat6.5 g
- Saturated fat1.1 g
- Carbohydrates67.7 g
- Sugars1 g
- Dietary fibre10.1 g
- Sodium6 mg
- Cholesterol0 mg
These vitamins and minerals are in 100 grams of oats, as the Ministry lists them.
- Calcium
- 52 mg
- Iron
- 4.3 mg
- Potassium
- 362 mg
- Magnesium
- 138 mg
- Zinc
- 3.6 mg
- Folate
- 32 mcg
The Ministry of Health lists 7 entries for oats.
The numbers are per 100 grams. Brands, ways of cooking and sizes each have a row of their own.
| Entry | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Cereal, oatmeal, cooked, regular, fat not added | 61 | 2.1 | 1 | 9.4 |
| Cereal, oatmeal, cooked, quick (1 or 3 minutes), fat not added | 61 | 2.1 | 1 | 9.4 |
| Cereal, oatmeal, cooked, instant, fat not added | 87 | 2.5 | 1.3 | 15.4 |
| Cereal, oats, cooked, milk-based | 101 | 4.6 | 3.5 | 11.2 |
| Cereal, oats, regular and quick, not fortified, dryThe entry used above | 379 | 13.1 | 6.5 | 67.7 |
| Cereals, oats, regular and quick, not fortified, dry | 379 | 13.1 | 6.5 | 57.6 |
| Cereal, oats, cooked, water-based | 46 | 1.6 | 0.8 | 7 |
These foods are close to oats in calories.
- Rice, whole, popped, B&D380 calories per 100 g
- Millet, uncooked378 calories per 100 g
- Pudding, instant, powder, chocolate flavor, Osem376 calories per 100 g
- Cornflour (starch), dry381 calories per 100 g
- Pudding, for cooking, powder, vanilla/strawberry, Osem/Elite/Maimon's/Mia376 calories per 100 g
- Cornflour (starch), hydrolyzed powder381 calories per 100 g
These are the questions people ask about the calories in oats.
How many calories are in oats?
100 grams of oats have about 379 calories. The Ministry of Health's table lists 7 entries for it, from 46 to 379 calories per 100 grams.
How many calories are in 50, 100 and 200 grams of oats?
50 grams have 190 calories, 100 grams have 379 and 200 grams have 758.
How much protein, fat and carbohydrates are in oats?
In 100 grams there are 13.1 g of protein, 6.5 g of fat and 67.7 g of carbohydrates, of which 1 g are sugars.
How many calories are in one medium portion of oats?
The Ministry's table gives 60 grams for one medium portion of oats, which is 227 calories.
The foods, their nutrients and their unit weights are the national nutrition table of the Ministry of Health, read on 5 November 2026. The figures are averages per 100 grams of the food as the table lists it.