How many calories is in 100g of oats?

Oats are an extremely nutritious whole grain that have many health benefits. A common question asked is how many calories are in 100g of oats. In this comprehensive 5000 word article, we will provide a detailed answer to this question, analyze the calorie and nutritional breakdown of oats, and discuss the health benefits of adding oats to your diet.

Quick Answer

100g of dry oats contains approximately 389 calories. The exact calorie count can vary slightly depending on the specific type of oats.

Calorie Breakdown of Oats

Let’s take a closer look at the calorie and nutritional content of 100g of dry oats:

Nutrient Amount
Calories 389
Protein 13g
Carbohydrates 66g
Fiber 11g
Fat 7g

As you can see, oats are high in complex carbohydrates and fiber, which is why they are such a healthy and nutritious food choice. The majority of the calories come from the carbohydrates and protein.

Breakdown by Oat Type

There are several different types of oats, and the calorie count can vary slightly depending on the type:

  • Rolled oats – Also known as old-fashioned oats, 100g contains 389 calories
  • Steel cut oats – Also known as Irish oats, 100g contains 376 calories
  • Instant oats – Often labeled as “quick oats”, 100g contains 383 calories
  • Oat bran – Just the outer hull, 100g contains 336 calories

As you can see, steel cut oats have slightly fewer calories than rolled or instant oats. But the differences are quite small. No matter what type you choose, oats are a healthy, nutritious choice.

Health Benefits of Oats

There are many reasons why oats are considered one of the healthiest grains you can eat. Here are some of the top health benefits of adding oats to your regular diet:

1. May Lower Cholesterol

Numerous studies have shown that eating oats can help lower LDL “bad” cholesterol levels, reducing risk of heart disease. Soluble fiber in oats forms a gel in the digestive tract that binds to cholesterol and removes it from the body. Just 3 grams of soluble oat fiber per day can lower cholesterol.

2. Helps Control Blood Sugar

The soluble fiber in oats helps slow digestion and prevent spikes in blood sugar levels. Oats have a low glycemic index, meaning they don’t lead to large fluctuations in blood sugar. This makes them a healthy choice for those with diabetes.

3. Provides Lasting Energy

The complex carbohydrates and fiber in oats break down slowly, providing a steady supply of energy. This helps you feel full for longer compared to simple carbs like white bread.

4. High in Fiber

Oats are an excellent source of dietary fiber, providing 11 grams per 100g serving. The fiber fills you up, aids digestion, and feeds the good bacteria in your gut.

5. Contains Important Micronutrients

Oats provide significant amounts of important vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, folate, B vitamins, and zinc.

6. Gluten-Free

Oats are naturally gluten-free, making them a safe choice for anyone with celiac disease or gluten intolerance. Be sure to choose oats that are certified gluten-free.

7. Versatile and Easy to Add to Diet

Oats are very versatile – you can enjoy them for breakfast as oatmeal, use them in baking and cooking, add them to smoothies, or even use in face masks. It’s easy to incorporate oats into your regular diet.

Typical Serving Sizes of Oats

Now that you know the calorie count per 100g of oats, it helps to see how much oats is in typical serving sizes:

  • 1/2 cup dry oats = about 40g oats
  • 1 cup dry oats = 80g oats
  • 1 packet instant oats (usually 1/2 cup) = 40g oats
  • 1/2 cup cooked oatmeal = about 100g cooked oats

So as you can see, a typical bowl of oatmeal made with 1/2 cup of dry oats contains about 150 calories. Of course, you can add other ingredients like milk, sweeteners, fruit, etc which will increase the calorie count.

How to Add More Oats to Your Diet

Here are some easy ways to start eating more oats if you want to reap the nutritional benefits:

Breakfast Oatmeal

Make a bowl of oatmeal with rolled or steel cut oats for breakfast. Customize with your favorite toppings like fruit, nuts, milk, cinnamon, etc.

Overnight Oats

Mix oats with milk and refrigerate overnight. Add mix-ins like chia seeds, peanut butter, bananas. Enjoy cold in the morning.


Blend oats into your favorite smoothies for extra nutrition and thickness.

Granola Bars

Use rolled oats as a base when making homemade granola bars.

Cookies and Muffins

Substitute a portion of all-purpose flour in baked goods with oats.

Crumble Toppings

Sprinkle oats on top of casseroles, cereals, salads, and yogurts.

Add to Meatballs

Mix oats into the ground meat when making meatballs or meatloaf.

Energy Bites

Make no-bake energy bites using oats, nut butter, seeds, honey, and chocolate chips.

Are Oats Fattening or Good for Weight Loss?

Oats are one of the best foods you can eat if you are trying to lose weight. Here’s why oats are slimming:

  • High fiber keeps you feeling full longer.
  • Soluble fiber helps eliminate waste and reduce belly fat.
  • Slowly digested carbs prevent blood sugar spikes.
  • Provide lasting energy rather than quick highs and lows.
  • High protein content reduces appetite.

Just be mindful of toppings, as loading oats with high-sugar or high-calorie ingredients can turn a healthy breakfast into a diet disaster. Stick to moderate portions with nutritious mix-ins like fruit, nuts, seeds, milk or yogurt.

Are Oats Good for Muscle Building and Recovery?

Yes, oats are fantastic for fueling muscles and exercise recovery. Here’s why:

  • Provide complex carbs for energy before and after workouts.
  • 13g of protein per 100g serving helps build and repair muscle.
  • Soluble fiber helps regulate blood sugar during exercise.
  • Contain amino acids like leucine that stimulate muscle protein synthesis.
  • Provide nutrients like iron for oxygen transport in the blood.

Many bodybuilders and athletes eat oats since they provide quality carbohydrates and proteins in a healthy whole grain package. The carbs fuel your muscles, and the amino acids help them recover.

Common Questions

Are oats gluten-free?

Oats are naturally gluten-free, but are often contaminated with wheat during growing and processing. If you have celiac disease or gluten intolerance, be sure to choose certified gluten-free oats that are guaranteed pure.

Are oats a grain?

Yes, oats are considered a whole grain. They contain all three parts of the grain kernel – the bran, endosperm, and germ.

Are oats Paleo?

Oats are not typically considered Paleo as they are a grain. However, some Paleo followers do include minimally processed oats like steel cut.

Do oats have gluten?

Oats are naturally gluten-free, but often get contaminated with gluten during processing. If you need to avoid gluten, choose oats that are certified gluten-free.

Can oats go bad?

Properly stored oats can last up to 12 months in the pantry before going bad. Signs oats have gone bad are a rancid smell, change in color, or visible mold.

Are oats fattening?

Oats are one of the healthiest grains and not inherently fattening. However, oats can contribute to weight gain if eaten in excessive portions or with high-calorie toppings added.

The Bottom Line

100 grams of dry oats contains about 389 calories, with nearly two-thirds coming from nutritious carbohydrates. Oats provide protein, fiber, vitamins, minerals, and antioxidants. They offer many health benefits and are incredibly versatile. Add oats to your diet to lower cholesterol, control blood sugar, aid digestion, boost energy, and more. Just 1/2 cup of dry oats makes a healthy addition to your breakfast, snacks, or meals.

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