Food & Fit
Rolled oats, ⅓ cup (27 g), contain about 3.6 g of protein, 2.7 g of fiber and 102 kcal, according to USDA FoodData Central.
At a glance
- Protein
- 3.6 g
- Fiber
- 2.7 g
- Calories
- 102 kcal
- Protein per 100 kcal
- 3.5 g
Portions from USDA FoodData Central
| Portion | Grams | Calories | Protein | Fiber | Carbohydrate | Fat |
|---|---|---|---|---|---|---|
| Chosen serving: ⅓ cup | 27 g | 102 kcal | 3.6 g | 2.7 g | 18.3 g | 1.8 g |
| Per 100 g | 100 g | 379 kcal | 13.2 g | 10.1 g | 67.7 g | 6.5 g |
| 1 cup | 81 g | 307 kcal | 10.7 g | 8.2 g | 54.8 g | 5.3 g |
A familiar serving, made clear
The amount is measured dry, before cooking, because the water you add changes the size of the bowl.
Where these numbers come from
USDA description: Cereals, oats, regular and quick, not fortified, dry. FDC ID: 173904. Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food record published 4/1/2019; dataset retrieved 20 September 2026.
Use these values to orient your meal, then make the journal match what was on your plate.
Related references
Foods
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Comparisons
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published