How much protein is in dry oats?

Dry oats has 13.2 g of protein per 100 g and 3.6 g per 0.33 cup (27 g). That is 3.5 g of protein per 100 kcal — a modest protein contribution.

Should oats, quinoa and pasta be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the dry row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Oats, quinoa and pastaUSDA SR LegacyFDC 173904

Calories in dry oats

USDA FoodData Central record for “Cereals, oats, regular and quick, not fortified, dry” — per 100 g, per every USDA serving size, and next to the other oats, quinoa and pasta rows.

The short answer

Dry oats: 379 kcal per 100 g. 0.33 cup (27 g) is 102 kcal with 3.6 g of protein. Source: USDA FoodData Central record 173904, "Cereals, oats, regular and quick, not fortified, dry".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	379 kcal	100%
Protein	13.2 g	14%
Fat	6.5 g	15%
Carbohydrate	67.7 g	71%

Dry oats is 379 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 14% comes from protein, 15% from fat and 71% from carbohydrate. That works out to 3.5 g of protein per 100 kcal — a modest protein contribution.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	379	13.2 g	6.5 g	67.7 g
0.33 cup	27 g	102	3.6 g	1.8 g	18.3 g

Compared with other oats, quinoa and pasta

Food	kcal / 100 g	Protein / 100 g	Per serving
Dry oats	379	13.2 g	102 kcal · 0.33 cup
Dry quinoa	368	14.1 g	626 kcal · 1 cup
Cooked quinoa	120	4.4 g	222 kcal · 1 cup
Dry pasta	371	13 g	211 kcal · 2 oz
Cooked pasta	158	5.8 g	196 kcal · 1 cup spaghetti not packed

The oats, quinoa and pasta rows exist in more than one state because water moves during cooking: this is the dry row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

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.

Other tables in breakfast cereals

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in granola489 kcal / 100 g

Questions about dry oats

How many calories are in dry oats?: Dry oats: 379 kcal per 100 g. 0.33 cup (27 g) is 102 kcal with 3.6 g of protein. Source: USDA FoodData Central record 173904, "Cereals, oats, regular and quick, not fortified, dry".
How much protein is in dry oats?: Dry oats has 13.2 g of protein per 100 g and 3.6 g per 0.33 cup (27 g). That is 3.5 g of protein per 100 kcal — a modest protein contribution.
Should oats, quinoa and pasta be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the dry row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “dry oats” into calorie.one and the app matches this exact record — “Cereals, oats, regular and quick, not fortified, dry” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in rice: white, brown, cooked and dry.