A 100 g serving of oats has about 71 kcal, with 2.5 g of protein, 12 g of carbohydrate (1.7 g of that fibre) and 1.5 g of fat. The table below gives the full breakdown and the most common portion sizes.
| Nutrient | Per 100 g |
|---|---|
| Calories | 71 kcal |
| Protein | 2.5 g |
| Carbohydrate | 12 g |
| Fibre | 1.7 g |
| Sugars | 0.3 g |
| Fat | 1.5 g |
| Saturated fat | 0.3 g |
| Sodium | 4 mg |
| Cholesterol | 0 mg |
| Portion | Weight | Calories |
|---|---|---|
| cup | 234 g | 166 kcal |
| tbsp | 14.6 g | 10 kcal |
To see how oats affects a whole dish, drop it into the recipe calorie calculator with the rest of your ingredients — it totals calories, protein, carbs and net carbs for the recipe, per serving and per 100 g. The methodology shows the exact arithmetic.
About 71 kcal per 100 g. Portion calories depend on how much you use — see the portions table above for common amounts.
Oats has roughly 2.5 g of protein per 100 g.
Its net carbs are about 10.3 g per 100 g (total carbs 12 g minus 1.7 g fibre). Whether it fits your day depends on portion size and your carb target.
Calories in Potato · Calories in Sweet potato · Calories in Broccoli · Calories in Spinach · Calories in Cucumber · Calories in Avocado
More: high-protein soups · breakfasts · meal prep · low-carb recipes