Rolled Oats Nutrition Facts: Calories, Vitamins & Minerals
Rolled Oats nutrition facts per 100 g and per serving
Figures are for: Rolled oats, dry
| Nutrient | Per 100 g | Serving: 40 g |
|---|---|---|
| Calories | 352 kcal | 141 kcal |
| Energy (kilojoules) | 1,473 kJ | 589 kJ |
| Protein | 12 g | 4.9 g |
| Fat | 6.2 g | 2.5 g |
| incl. saturated | 1.1 g | 0.4 g |
| Total carbohydrates | 70 g | 28 g |
| incl. sugars | 1 g | 0.4 g |
| incl. fiber | 10 g | 4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
352 kcal (1,473 kJ) per 100 g · P/F/C 12/6.2/70 g
Serving (40 g) — 141 kcal (589 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are rolled oats healthy?
Yes, with an eye on the portion. On their nutrient profile, rolled oats get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 4 g per serving — 16% of the 25 g a day the WHO recommends.
- All green on the traffic light: 1 g sugar, 0 g salt and 1.1 g saturated fat per 100 g.
Against
- Calorie-dense: 352 kcal per 100 g — a 40 g serving is 141 kcal.
A typical serving is 40 g: 141 kcal, 4.9 g protein, 2.5 g fat and 28 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Rolled oats are flattened whole oat groats. The thicker the flakes and the longer the cook, the slower they digest; they contain beta-glucan and magnesium.
protein 14%fat 16%carbs 70%
Vitamins and minerals in rolled oats
Per 100 g, the standouts are manganese — 3.6 mg, 158% of the Daily Value; selenium — 29 mcg, 53% of the Daily Value; copper — 0.39 mg, 43% of the Daily Value.
| Nutrient | Per 100 g | Serving: 40 g | % DV |
|---|---|---|---|
| Vitamin E | 0.42 mg | 0.17 mg | 1% |
| Thiamin (B1) | 0.46 mg | 0.18 mg | 15% |
| Riboflavin (B2) | 0.16 mg | 0.06 mg | 5% |
| Niacin (B3) | 1.1 mg | 0.45 mg | 3% |
| Vitamin B6 | 0.1 mg | 0.04 mg | 2% |
| Folate (B9) | 32 mcg | 13 mcg | 3% |
| Potassium | 362 mg | 145 mg | 3% |
| Calcium | 52 mg | 21 mg | 2% |
| Magnesium | 138 mg | 55 mg | 13% |
| Phosphorus | 410 mg | 164 mg | 13% |
| Iron | 4.3 mg | 1.7 mg | 9% |
| Zinc | 3.6 mg | 1.5 mg | 13% |
| Copper | 0.39 mg | 0.16 mg | 17% |
| Manganese | 3.6 mg | 1.5 mg | 63% |
| Selenium | 29 mcg | 12 mcg | 21% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cereals, oats, regular and quick, not fortified, dry” (FDC ID 173904, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Rolled Oats calories by weight, 20–150 g
30 g of rolled oats has 106 calories and 50 g has 176. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 70 | 2.5 / 1.2 / 14 | 2 |
| 30 g | 106 | 3.7 / 1.9 / 21 | 3 |
| 40 g — typical serving | 141 | 4.9 / 2.5 / 28 | 4 |
| 50 g | 176 | 6.2 / 3.1 / 35 | 5 |
| 100 g | 352 | 12 / 6.2 / 70 | 10 |
| 150 g | 528 | 18 / 9.3 / 105 | 15 |
Free to reuse with a link to the source, CC BY 4.0
Calories in rolled oats by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (1.7 g) | 6 | 0.2 / 0.1 / 1.2 |
| 1 tablespoon (5 g) | 18 | 0.6 / 0.3 / 3.5 |
| serving, 40 g | 141 | 4.9 / 2.5 / 28 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Rolled Oats: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Coconut milk oatmeal with mango | 82 | 2.3 / 2.4 / 15 |
| Oatmeal on water | 88 | 3 / 1.7 / 17 |
| Oatmeal with berries | 94 | 3 / 1.6 / 19 |
| Oatmeal with apple and cinnamon | 101 | 2.9 / 2.7 / 18 |
| Oatmeal on milk | 105 | 3.6 / 3.4 / 17 |
| Oatmeal with banana and honey | 110 | 3 / 1.6 / 23 |
| Oatmeal with dried fruit and nuts | 144 | 3.9 / 5.1 / 23 |
| Rolled oats, dry | 352 | 12 / 6.2 / 70 |
Rolled Oats: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A 40 g serving is 141 kcal — roughly 46 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for rolled oats
No need to swap: rolled oats already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1 g (red is over 22.5 g), saturated fat 1.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
FAQ
How many calories are in 100 g of rolled oats?
100 g of rolled oats has 352 calories, with 12 g protein, 6.2 g fat and 70 g carbohydrates (10 g fiber).
How many calories are in a serving of rolled oats?
A 40 g serving has 141 calories: 4.9 g protein, 2.5 g fat and 28 g carbs.
What are the macros of rolled oats?
Per 100 g: 12 g protein, 70 g carbs and 6.2 g fat. By calories that's about 14% protein, 70% carbs and 16% fat.
How long do you have to walk to burn a serving of rolled oats?
About 46 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person — that's the 141 calories in a 40 g serving.
What vitamins and minerals are in rolled oats?
Per 100 g, rolled oats are richest in manganese (3.6 mg, 158% DV), selenium (29 mcg, 53% DV), copper (0.39 mg, 43% DV) — from USDA FoodData Central record 173904.
How many calories are in a tablespoon of rolled oats?
A level US tablespoon (14.8 ml, about 5 g) has 18 calories; a teaspoon (4.9 ml, 1.7 g) has 6.
How much fiber is in rolled oats?
100 g of rolled oats has 10 g of fiber; a 40 g serving has 4 g — 16% of the 25 g a day the WHO recommends.
How do the calories in rolled oats change with the type?
Per 100 g it ranges from 82 kcal (coconut milk oatmeal with mango) to 352 kcal (rolled oats, dry).