Calories in dry oats.
379 kcal per 100 g.
Oats are always logged dry, because the package and the recipe speak dry: a standard 40 g serving is about 150 kcal before milk. Cooked with water, a bowl of porridge is mostly water and reads around 70 kcal per 100 g.
Cereals, oats, regular and quick, not fortified, dry · SR Legacy (2018-04) · USDA FDC 173904
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 379 kcal | 379 kcal |
| Protein | 13.2 g | 13.2 g |
| Carbohydrates | 67.7 g | 67.7 g |
| Fat | 6.52 g | 6.52 g |
| Fibre | 10.1 g | 10.1 g |
| Sugars | 0.99 g | 0.99 g |
| Saturated fat | 1.11 g | 1.11 g |
| Sodium | 6 mg | 6 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg | 0.42 mg |
| Vitamin K (phylloquinone) | 2 ug | 2 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.46 mg | 0.46 mg |
| Riboflavin | 0.16 mg | 0.16 mg |
| Niacin | 1.12 mg | 1.12 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate, total | 32 ug | 32 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 362 mg | 362 mg |
| Calcium | 52 mg | 52 mg |
| Phosphorus | 410 mg | 410 mg |
| Magnesium | 138 mg | 138 mg |
| Iron | 4.25 mg | 4.25 mg |
| Zinc | 3.64 mg | 3.64 mg |
| Selenium | 28.9 ug | 28.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.39 mg | 0.39 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Dry oats are 379 kcal per 100 g. Cooked with water they roughly triple in weight and nothing else changes, so a bowl of porridge is this row divided by three and the water is free. Made with milk it is not: 200 ml of whole milk adds around 120 kcal, which on a 40 g serving of oats is nearly as much again as the oats themselves.
Logging this food
USDA's serving is a third of a cup — 27 g and 102 kcal — which is smaller than most people pour. Weigh the dry oats; it is the only moment the amount is fixed. A 40 g portion is 152 kcal, a 60 g one 227. Whatever goes on top usually outweighs the oats: a tablespoon of honey is around 64, a handful of nuts more.
Swaps and alternatives
There is no lighter oat. The saving is in the milk and the toppings, and in the portion: 40 g instead of 60 dry is 75 kcal a morning. Against the other dry starches here — pasta at 371 and quinoa at 368 per 100 g — oats are unremarkable on calories and ahead on soluble fibre, which is the reason to eat them.