Calories in rolled oats
A typical serving of rolled oats provides about 156 calories. Here are the full macros and nutrition facts.
Per serving · 1/2 cup dry (40 g)
Calories
156kcal
Protein
6.8g
Carbs
26.5g
Fat
2.8g
Per 100 g
| Calories | 389 kcal |
| Protein | 16.9 g |
| Carbs | 66.3 g |
| Fat | 6.9 g |
| Saturated fat | 1.2 g |
| Fiber | 10.6 g |
| Sugars | 0 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
Oats are a highly nutritious whole grain cereal, well-known for their high content of a soluble fiber called beta-glucan.
Nutritional benefits
- Helps lower LDL cholesterol levels
- Provides long-lasting satiety
- Rich in specific antioxidants called avenanthramides
How to prepare it
- 1.Cook with water or milk to make porridge
- 2.Add raw to smoothies to boost fiber content
- 3.Prepare as 'overnight oats' by soaking them in liquid overnight
Lighter alternatives
Buckwheat
Gluten-free alternative with a similar protein profile
Barley
Chewier texture and excellent fiber content
Chia seeds
For low-carb pudding options
Healthy tip
Avoid instant versions with added sugar; prefer traditional rolled or steel-cut oats.
Frequently asked questions
Does it contain gluten?
Pure oats are gluten-free, but they are often contaminated during processing. Look for 'certified gluten-free' labels.
Does it help with weight loss?
Yes, thanks to its fiber, it keeps you full for longer, preventing snacking between meals.
Can it be eaten raw?
Yes, although pre-soaking them makes digestion and nutrient absorption easier.