Calories in
oats
389 kcal per 100 g Oats contains 389 calories per 100 grams, or about 607 calories per cup. Per 100 g it provides 16.9 g protein, 66.3 g carbohydrate and 6.9 g fat.
By calories that splits 67% carbohydrate, 17% protein, 16% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 156.0 g | 607 | 26.3 g | 103.4 g | 10.8 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 389 kcal | 607 kcal |
| Protein | 16.9 g | 26.3 g |
| Total fat | 6.9 g | 10.8 g |
| Saturated fat | 1.2 g | 1.9 g |
| Carbohydrate | 66.3 g | 103.4 g |
| Fibre | 10.6 g | 16.5 g |
| Sodium | 2.0 mg | 3.1 mg |
| Potassium | 429.0 mg | 669.2 mg |
| Calcium | 54.0 mg | 84.2 mg |
| Iron | 4.7 mg | 7.4 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 8.2 g | 12.8 g |
USDA FoodData Central, SR Legacy (FDC ID 169705). A dash means the nutrient was not measured for this item, which is not the same as zero.
How oats compares
Among the 49 cereal grains and pasta items on this site, oats ranks 2 of 49 by calorie density, against a category average of 291 kcal per 100 g — so it is about 34% more calorie-dense than typical for its group.
It carries 4.3 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (607 kcal), a 70 kg adult would walk for roughly 124 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in oats?
Oats contains 389 calories per 100 g, which works out to about 607 calories per cup. It also provides 16.9 g of protein, 66.3 g of carbohydrate and 6.9 g of fat per 100 g.
What is the macro breakdown of oats?
By calories, oats is roughly 67% carbohydrate, 17% protein and 16% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 124 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the oats I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within cereal grains and pasta.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Oats (Includes foods for USDA's Food Distribution Program)". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.