Old Fashioned Rolled Oats Calories and Nutrition Facts
Old Fashioned Rolled Oats has 382 calories per 100 g, with 13.5 g protein, 68.7 g carbs and 5.9 g fat. Official USDA analytical record: Oats, whole grain, rolled, old fashioned (FDC ID: 2346396).
One standard serving of old fashioned rolled oats (1/2 cup dry (40 g)) contains 153 calories, 5.4g protein, 27.5g total carbs (27.5g net carbs), and 2.4g fat. Per 100 grams, it supplies 382 calories.
Energy density
3.82 kcal/g
medium
Protein / 100 kcal
3.5 g
satiety per calorie
Net carbs / 100 g
68.7 g
carbs minus fibre
100 kcal portion
26 g
≈ 0.9 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 0mg
Old Fashioned Rolled Oats Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1/2 cup dry (40 g) | 40 g | 153 kcal | 27.5 g | 27.5 g | 5.4 g | 2.4 g |
| 1/4 cup dry (20 g) | 20 g | 76 kcal | 13.7 g | 13.7 g | 2.7 g | 1.2 g |
| 1 cup dry (80 g) | 80 g | 306 kcal | 55 g | 55 g | 10.8 g | 4.7 g |
| 1 packet / 1 serving (40 g) | 40 g | 153 kcal | 27.5 g | 27.5 g | 5.4 g | 2.4 g |
| 100 g | 100 g | 382 kcal | 68.7 g | 68.7 g | 13.5 g | 5.9 g |
Oats, whole grain, rolled, old fashioned nutrition facts
The table below shows the complete nutritional profile for oats, whole grain, rolled, old fashioned per 100 g (the laboratory analytical standard) and per 1/2 cup dry (40 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (13.5 g per 100 g).
| Nutrient | Per 100 g | Per 1/2 cup dry (40 g) | % DV* |
|---|---|---|---|
| Calories | 382 kcal | 153 kcal | — |
| Protein | 13.5 g | 5.4 g | 27% |
| Carbohydrate | 68.7 g | 27.5 g | 25% |
| Fat | 5.9 g | 2.4 g | 8% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 1 mg | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Old Fashioned Rolled Oats calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.82 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 108 kcal | 3.8 g | 19.5 g | 1.7 g |
| 100 g (3.5 oz) | 382 kcal | 13.5 g | 68.7 g | 5.9 g |
| 4 oz (113 g) | 433 kcal | 15.3 g | 77.9 g | 6.7 g |
| 8 oz / ½ lb (227 g) | 866 kcal | 30.6 g | 155.8 g | 13.4 g |
| 1 lb (454 g) | 1733 kcal | 61.2 g | 311.6 g | 26.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2346396.
View raw USDA laboratory entry →How old fashioned rolled oats compares to other grains & pasta
Against the 41 grains & pasta in this database, old fashioned rolled oats ranks 36th lowest in calories and 7th highest in protein. The category averages 372 kcal per 100 g, so this one is 3% above it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Millet, whole grain | 376 kcal | 10 g | 3.76 |
| 🥣 Oats, whole grain, steel cut | 381 kcal | 12.5 g | 3.81 |
| 🥣 Oats, whole grain, rolled, old fashioned (this page) | 382 kcal | 13.5 g | 3.82 |
| 🍽️ Flour, amaranth | 384 kcal | 13.2 g | 3.84 |
| 🍽️ Flour, quinoa | 385 kcal | 11.9 g | 3.85 |
Portion planning with old fashioned rolled oats
- 100 calories comes to about 26 g (0.9 oz).
- 20 g of protein takes about 148 g, bringing 565 kcal with it — that is 3.5 g of protein per 100 calories.
- Macro split by calories: 72% carbs, 14% protein, 14% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 13.5 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 1 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track old fashioned rolled oats for free
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Old Fashioned Rolled Oats FAQ & Nutrition Questions
How many calories and carbs are in 1/2 cup dry (40 g) of old fashioned rolled oats?
One serving of 1/2 cup dry (40 g) provides 153 calories, 27.5 g total carbs, 5.4 g protein, and 2.4 g fat.
How many calories and macros are in 1/4 cup dry (20 g) of old fashioned rolled oats?
1/4 cup dry (20 g) of old fashioned rolled oats provides 76 calories, 2.7 g protein, 13.7 g total carbs, and 1.2 g fat.
How many calories and macros are in 1 cup dry (80 g) of old fashioned rolled oats?
1 cup dry (80 g) of old fashioned rolled oats provides 306 calories, 10.8 g protein, 55 g total carbs, and 4.7 g fat.
How many calories and macros are in 1 packet / 1 serving (40 g) of old fashioned rolled oats?
1 packet / 1 serving (40 g) of old fashioned rolled oats provides 153 calories, 5.4 g protein, 27.5 g total carbs, and 2.4 g fat.
How many calories are in 100 g of old fashioned rolled oats?
Old Fashioned Rolled Oats contains 382 calories per 100 g, with 13.5 g protein, 68.7 g carbohydrate, and 5.9 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for old fashioned rolled oats?
The official USDA FoodData Central ID for "Oats, whole grain, rolled, old fashioned" is FDC ID: 2346396. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of old fashioned rolled oats?
By calories, old fashioned rolled oats is approximately 72% carbohydrates, 14% protein, and 14% fat.
How many calories are in an ounce of old fashioned rolled oats?
One ounce (28 g) of old fashioned rolled oats has 108 calories, with 3.8 g protein, 19.5 g carbs and 1.7 g fat. Four ounces (113 g) comes to 433 calories, and a full pound (454 g) to 1733 calories.
How much old fashioned rolled oats is 100 calories?
About 26 g of old fashioned rolled oats supplies 100 calories, because it carries 3.82 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much old fashioned rolled oats do I need for 20 g of protein?
Roughly 148 g of old fashioned rolled oats, which also brings 565 calories with it. That works out to 3.5 g of protein per 100 calories.
Is old fashioned rolled oats high or low in calories for a grains & pasta?
Old Fashioned Rolled Oats sits 3% above the grains & pasta average of 372 kcal per 100 g, ranking 36th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.