Dry rolled oats: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: raw (dry)
Dry rolled oats: 379 kcal, 13.2 g protein, 6.5 g fat and 67.7 g carbohydrate per 100 g. A typical portion is 1 dry serving (40 g): about 152 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in manganese · 177%
- High in phosphorus · 59%
- High in selenium · 53%
- High in copper · 43%
- High in vitamin B1 (thiamine) · 40%
- High in magnesium · 39%
- High in zinc · 38%
- High in iron · 33%
| Nutrition | per 100 g | % daily value | portion (40 g) | % daily value |
|---|---|---|---|---|
| Calories | 379 kcal | 19% | 152 kcal | 8% |
| Protein | 13.2 g | 26% | 5.26 g | 11% |
| Fat | 6.52 g | — | 2.61 g | — |
| Carbohydrate | 67.7 g | — | 27.1 g | — |
| Fibre | 10.1 g | 32% | 4.04 g | 13% |
| Sugar(limit) | 0.99 g | 1% | 0.4 g | 0% |
| Saturated fat(limit) | 1.11 g | 5% | 0.44 g | 2% |
| Sodium(limit) | 6 mg | 0% | 2.4 mg | 0% |
| Manganese | 3.63 mg | 177% | 1.45 mg | 71% |
| Phosphorus | 410 mg | 59% | 164 mg | 23% |
| Selenium | 28.9 µg | 53% | 11.6 µg | 21% |
| Copper | 0.39 mg | 43% | 0.16 mg | 17% |
| Vitamin B1 (thiamine) | 0.46 mg | 40% | 0.18 mg | 16% |
| Magnesium | 138 mg | 39% | 55.2 mg | 16% |
| Zinc | 3.64 mg | 38% | 1.46 mg | 15% |
| Iron | 4.25 mg | 33% | 1.7 mg | 13% |
| Vitamin B2 (riboflavin) | 0.16 mg | 13% | 0.06 mg | 5% |
| Potassium | 362 mg | 12% | 145 mg | 5% |
Typical portion: 1 dry serving, 40 g, about 152 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: oats, rolled oats, oat flakes, porridge oats.
About this food: Dry rolled oats
These figures are for dry rolled oats, as they come out of the packet: 379 kcal and 13.2 g of protein per 100 g. That is a dense number because there is no water in it. Once the flakes are cooked into porridge they absorb several times their weight in liquid, and the per 100 g values of the bowl drop sharply, so never log cooked porridge with the dry entry or the other way round.
The practical rule is to weigh the flakes before they go into the pot. A dry serving of 40 g, about a small cupful, gives 152 kcal and 5.3 g of protein. That is the oats alone: water adds nothing, while milk, honey, nuts or butter add their own.
Ukrainian shelves offer thin quick-cook flakes, thicker whole rolled flakes often sold as Hercules, and instant sachets with sugar and fruit pieces. For instant and flavoured packs use the label, and use this plain unfortified entry for plain flakes.
To cook, use about 1 part flakes to 2 parts water or milk and simmer for 5 to 10 minutes, depending on thickness. Flakes soaked overnight in kefir or milk need no cooking and keep the same dry weight. Store them in a sealed jar away from moisture.
What it is high and low in
Dry rolled oats is high in manganese (177%), phosphorus (59%), selenium (53%), copper (43%), vitamin B1 (thiamine) (40%), magnesium (39%), zinc (38%), iron (33%) and fibre (32%) per 100 g (share of the daily reference in brackets). It is a good source of protein (13.2 g per 100 g, but only 14% of calories), vitamin B2 (riboflavin) (13%) and potassium (12%).
The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared dry rolled oats with the five foods in our table that are closest in composition (Dry millet, Dry buckwheat groats, Dry pasta, White wheat flour and Dry pearl barley), per 100 g.
Rank among the six: Protein (1 = most): 1st of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 3rd of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Dry rolled oats | 379 | 13.2 | 6.5 | 67.7 | 10.1 |
| Dry millet | 378 | 11 | 4.2 | 72.9 | 8.5 |
| Dry buckwheat groats | 346 | 11.7 | 2.7 | 75 | 10.3 |
| Dry pasta | 371 | 13 | 1.5 | 74.7 | 3.2 |
| White wheat flour | 364 | 10.3 | 1 | 76.3 | 2.7 |
| Dry pearl barley | 352 | 9.9 | 1.2 | 77.7 | 15.6 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Dry rolled oats: 379 kcal and 13.2 g protein per 100 g; Oatmeal cooked with water: 71 kcal and 2.5 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 173904: "Cereals, oats, regular and quick, not fortified, dry"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (raw (dry)). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of dry rolled oats?
379 kcal per 100 g, with 13.2 g protein, 6.5 g fat and 67.7 g carbohydrate. A typical portion (1 dry serving, 40 g) has about 152 kcal.
How much protein is in dry rolled oats?
100 g has 13.2 g of protein, which is 26% of a 50 g daily reference, and a typical portion (40 g) has 5.3 g. Protein supplies 14% of its calories.
Which vitamins and minerals does dry rolled oats contain?
The most per 100 g, as a share of the daily reference: manganese 3.63 mg (177%); phosphorus 410 mg (59%); selenium 28.9 µg (53%); copper 0.39 mg (43%). Every other tracked vitamin or mineral is under 10% or has no USDA value.