Grains and PseudograinsBasic Food

Rolled oats

As sold

Nutrition overview

1 serving · 40 g · As sold

Rolled oats provides 152 calories, 5.4 g protein, 27.5 g carbs, and 2.4 g fat per 1 serving · 40 g.

152

calories

Protein

5.4g

Carbs

27.5g

Fat

2.4g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	5.4 g
Total fat	2.4 g
Total carbohydrate (by difference)	27.5 g
Dietary fiber	4.2 g
Total sugars	2.8 g
Minerals
Calcium	18.2 mg
Iron	1.74 mg
Magnesium	50.5 mg
Phosphorus	154.9 mg
Potassium	140.0 mg
Sodium	0.3 mg
Zinc	1.10 mg
Copper	0.17 mg
Manganese	1.29 mg
Selenium	10.1 mcg
Vitamins
Vitamin A, RAE	0.0 mcg
Vitamin C	0.0 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.3 mg
Vitamin K1 (phylloquinone)	3.6 mcg
Thiamin (B1)	0.16 mg
Riboflavin (B2)	0.13 mg
Niacin (B3)	0.40 mg
Pantothenic acid (B5)	0.49 mg
Vitamin B6	0.05 mg
Folate, DFE	49.3 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	10.2 mg

Practical calorie guide

1/2 cup dry of rolled oats (40 g) has 152 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	10 g	38	1.3 g	6.9 g	0.6 g
½ serving	20 g	76	2.7 g	13.7 g	1.2 g
1 serving	40 g	152	5.4 g	27.5 g	2.4 g
2 servings	80 g	303	10.8 g	54.9 g	4.7 g

Compare the default source-backed serving for each available variety or preparation.

Variety or preparation	Serving	Per serving	Per 100 g
Rolled oats · As sold	1/2 cup dry · 40 g	152 cal	379 cal
Oat groats · Dry or uncooked	1/2 cup dry · 40 g	152 cal	380 cal
Rolled oats · Cooked with water	1/2 cup cooked · 242.5 g	155 cal	64 cal
Steel-cut oats · As sold	1/4 cup dry · 40 g	152 cal	379 cal

Nutrition records and methodology

Primary calorie record

Oats, whole grain, rolled, old fashioned

USDA FoodData Central Foundation Foods

Record 2346396 · 100% match

Contributing sources

USDA FoodData Central Foundation Foods
USDA Agricultural Research Service · FDC 15.0 / 2026-04-30 · CC0 1.0 / United States public domain
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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