Rolled Oats (Dry): Carbs, Protein, Fat & Calories
One serving of rolled oats, dry (½ cup dry (40 g)) has 27.1 g carbs (23 g net), 5.3 g protein, 2.6 g fat and 152 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Rolled Oats (Dry) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| ½ cup dry (40 g) | 152 | 27.1 g | 23 g | 5.3 g | 2.6 g |
| 1 oz (28 g) | 107 | 19.2 g | 16.3 g | 3.7 g | 1.8 g |
| 100 g | 379 | 67.7 g | 57.6 g | 13.2 g | 6.5 g |
Key facts
- 71% of its calories come from carbs, 14% from protein and 15% from fat — it is mainly a carbohydrate food.
- Among the 9 foods in Rice, Grains & Pasta, it ranks #5 of 9 for protein per calorie.
- Among the 9 foods in Rice, Grains & Pasta, it ranks #6 of 9 for lowest net carbs per 100 g.
- One serving (½ cup dry, 40 g) is 1.8 carb choices (15 g each) — useful for diabetes carb counting.
- To get 30 g of protein you need about 227 g (8 oz) — 861 calories.
- With 4 g fiber per serving (½ cup dry, 40 g), it is a good source of fiber (10%+ DV).
- Values are for dry (uncooked) weight — rice roughly triples and pasta a little more than doubles when cooked.
Compare with other rice, grains & pasta (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| White Rice (Cooked) | 130 | 28.2 g | 27.8 g | 2.7 g | 0.3 g |
| Brown Rice (Cooked) | 123 | 25.6 g | 24 g | 2.7 g | 1 g |
| White Rice (Uncooked) | 365 | 80 g | 78.7 g | 7.1 g | 0.7 g |
| Quinoa (Cooked) | 120 | 21.3 g | 18.5 g | 4.4 g | 1.9 g |
| Pasta / Spaghetti (Cooked) | 158 | 30.9 g | 29.1 g | 5.8 g | 0.9 g |
| Pasta (Uncooked) | 371 | 74.7 g | 71.5 g | 13 g | 1.5 g |
| Rolled Oats (Dry) | 379 | 67.7 g | 57.6 g | 13.2 g | 6.5 g |
| Oatmeal (Cooked with Water) | 71 | 12 g | 10.3 g | 2.5 g | 1.5 g |
| Corn Flakes Cereal | 357 | 84 g | 80.7 g | 7.5 g | 0.4 g |
Frequently asked questions
How many carbs are in rolled oats, dry?
One serving of rolled oats, dry (½ cup dry, 40 g) has 27.1 g of carbohydrate, including 4 g of fiber, so 23 g net carbs. Per 100 g it has 67.7 g carbs (57.6 g net).
How much protein is in rolled oats, dry?
One serving of rolled oats, dry (½ cup dry, 40 g) has 5.3 g of protein (11% of the daily value). Per 100 g it has 13.2 g of protein.
How much fat and how many calories are in rolled oats, dry?
One serving of rolled oats, dry (½ cup dry, 40 g) has 152 calories and 2.6 g of fat, of which 0.4 g is saturated. Per 100 g: 379 calories and 6.5 g fat.
Is rolled oats, dry keto-friendly?
Not really. One serving of rolled oats, dry (½ cup dry, 40 g) has 23 g net carbs, more than a strict 20 g/day keto limit.
Is rolled oats, dry a good source of protein?
It is a good source: One serving of rolled oats, dry (½ cup dry, 40 g) provides 5.3 g protein (10–19% of the daily value).
Calculators
- Carb Counter — add rolled oats, dry to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.