Rolled oats nutrition facts
Grains & starches · Raw, dry · per 100 g
Rolled oats (raw, dry) contains 389 kcal per 100 g, with 16.9 g protein, 66.3 g carbohydrate (of which 0 g sugar), 6.9 g fat and 10.6 g fiber. That works out to about 4.3 g of protein per 100 kcal, and its energy density is high (over 300 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 389 kcal |
| Protein | 16.9 g |
| Carbohydrate | 66.3 g |
| Fat | 6.9 g |
| Fiber | 10.6 g |
| Sugar | 0 g |
| Iron | 4.7 mg |
| Potassium | 429 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: rolled oats is high (over 300 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 4.3 g/100 kcal. Fiber (10.6 g per 100 g) supports digestion and satiety, while the sugar figure (0 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of rolled oats?
100 g of rolled oats (raw, dry) contains about 389 kcal, with 16.9 g protein, 66.3 g carbohydrate and 6.9 g fat, per USDA FoodData Central.
How much protein is in rolled oats?
Rolled oats provides 16.9 g of protein per 100 g — roughly 4.3 g of protein per 100 kcal.
Is rolled oats high or low in calories?
At 389 kcal per 100 g, rolled oats has high (over 300 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 169705), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14