Calories in Oats, dry
Per ½ cup, 40 g
Oats, dry have 152 calories per ½ cup, 40 g. That is about 8% of a 2,000-calorie day. The same serving provides 5.3 g of protein, 27.0 g of carbohydrate, 2.7 g of fat and 4.0 g of fibre. Per 100 g, that works out at 380 calories and 13.3 g of protein. Against the thresholds EU food labelling uses, they qualify as a source of protein and high in fibre. The beta-glucan fibre in oats is the part linked to lower cholesterol.
Calories and macros
| Per ½ cup, 40 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 152 kcal | 380 kcal | 8% |
| Protein | 5.3 g | 13.3 g | 11% |
| Carbohydrate | 27.0 g | 67.5 g | 10% |
| Fat | 2.7 g | 6.8 g | 4% |
| Fibre | 4.0 g | 10.0 g | 13% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about oats, dry
How many calories are in oats, dry?
Oats, dry have 152 calories per ½ cup, 40 g, which is about 8% of a 2,000-calorie day.
How many calories are in 100 g of oats, dry?
100 g of oats, dry contains 380 calories.
How much protein is in oats, dry?
One serving of ½ cup, 40 g provides 5.3 g of protein — 13.3 g per 100 g, or 11% of the 50 g daily reference intake.
How many carbs are in oats, dry?
One serving of ½ cup, 40 g contains 27.0 g of carbohydrate, of which 4.0 g is fibre.
What are oats, dry a good source of?
Measured against EU food labelling thresholds, oats, dry qualify as a source of protein and high in fibre. At least 12% of its calories come from protein. 6 g or more of fibre per 100 g.