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Dry oats calories

Dry oats, dry, not fortified
307kcal
1 cup · 81 g, dry, not fortified
14%protein
10.7 gProtein
55 gCarbs
5.3 gFat
How to burn off 307 kcal
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—Swimming
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Nutrition facts
Dry, not fortified · per 81 g
Calories307 kcal
Protein10.7 g
Carbohydrate55 g
Fat5.3 g
Saturated fat0.9 g
Cholesterol0 mg
Sodium5 mg
Potassium293 mg
Iron3.4 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

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Calories per 100 g
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Dry oats FAQs
How many calories are in a cup of dry oats?

One cup of dry oats (81 g) is 307 calories. A 1/2 cup label serving (40 g) is 148 calories.

Are dry oats good for weight loss?

A 1/2 cup portion is 148 calories and carries 3.8 g of fiber, plus 5.5 g of protein, before any milk or toppings are added.

What is the difference between dry oats and rolled oats?

They are the same grain: rolled oats measure 379 calories per 100 g, exactly like this dry oats row, while quick oats are rolled thinner at 371 calories per 100 g.

How much protein is in dry oats?

100 g of dry oats has 13.2 g of protein, and one cup (81 g) has 10.7 g along with 54.8 g of carbs.