Dry oats and cooked oatmeal, calories by the cup
Dry oats, 153 calories per half cup
Measured dry, half a cup of oats is 153 calories. Cooked with water, a cup of oatmeal is 166.
Per 100 g the two look nothing alike, 379 calories dry and 71 cooked. Log oats the way you weighed them, dry before cooking or cooked in the bowl.
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. Source checked September 29, 2026.
Cups of dry oats and cooked oatmeal
Measured dry, a full cup weighs 81 g and has 307 calories. Half a cooked cup weighs 117 g and has 83 calories.
USDA's dry cup and cooked cup come from separate records, so they don't tell you how much oatmeal a cup of dry oats makes.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| Dry oats, half a cup | 40.5 g | 153 | 5.3 | 27.4 | 2.6 | 4.1 | 0.4 | 2.4 | 0 | Half a cup, computed from USDA's 1 cup |
| Dry oats, a cup | 81 g | 307 | 10.7 | 54.8 | 5.3 | 8.2 | 0.8 | 4.9 | 0 | USDA portion, 1 cup |
| Oatmeal cooked with water, a cup | 234 g | 166 | 5.9 | 28.1 | 3.6 | 4 | 0.6 | 9.4 | 0 | USDA portion, 1 cup |
| Oatmeal cooked with water, half a cup | 117 g | 83 | 3 | 14 | 1.8 | 2 | 0.3 | 4.7 | 0 | Half a cup, computed from USDA's 1 cup |
| Instant oats, one packet before water | 28 g | 101 | 3.3 | 19.5 | 1.9 | 2.8 | 0.4 | 61.6 | 0 | USDA portion, 1 packet |
| Instant oatmeal, a cooked cup | 234 g | 159 | 5.5 | 27.3 | 3.2 | 4 | 1.1 | 114.7 | 0 | USDA portion, 1 cup, cooked |
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. USDA FoodData Central. Cereals, oats, instant, fortified, plain, dry. USDA FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water, boiling water added or microwaved. Source checked September 29, 2026.
Carbs and protein in half a cup of dry oats
Measured dry, half a cup holds 27.4 g of carbs, 5.3 g of protein, 2.6 g of fat and 0.4 g of sugar.
Topping it with fruit? Banana and prunes have their own pages, the oats page covers dry oats on their own, and the calorie references have the rest.
| Nutrient | Dry oats, half a cup | Per 100 g |
|---|---|---|
| Calories | 153 kcal | 379 kcal |
| Protein | 5.3 g | 13.2 g |
| Carbs | 27.4 g | 67.7 g |
| Fat | 2.6 g | 6.5 g |
| Fiber | 4.1 g | 10.1 g |
| Sugar | 0.4 g | 1 g |
| Sodium | 2.4 mg | 6 mg |
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. Source checked September 29, 2026.
Regular and instant oats at 100 g
Plain instant oats, dry, have 362 calories per 100 g against 379 for regular and quick oats. Made with water, instant oatmeal has 68 and regular oatmeal has 71.
An instant packet weighs 28 g and has 101 calories before you add water. USDA's cooked cup weighs 234 g for both kinds, 159 calories instant and 166 regular.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Regular or quick oats, uncooked | 100 g | 379 | 13.2 | 67.7 | 6.5 | 10.1 | 1 | 6 | 0 |
| Regular or quick oatmeal, water, no salt | 100 g | 71 | 2.5 | 12 | 1.5 | 1.7 | 0.3 | 4 | 0 |
| Instant oats, uncooked | 100 g | 362 | 11.9 | 69.5 | 6.9 | 10 | 1.5 | 220 | 0 |
| Instant oatmeal, water | 100 g | 68 | 2.4 | 11.7 | 1.4 | 1.7 | 0.5 | 49 | 0 |
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. USDA FoodData Central. Cereals, oats, instant, fortified, plain, dry. USDA FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water, boiling water added or microwaved. Source checked September 29, 2026.
Weigh the oats before you cook them
This calculator is for regular or quick oats weighed dry, before they go in the pot.
Adding milk, fruit or a spoon of nut butter? Describe the whole bowl to TrueCal and check what it comes up with.
40.5 g has about 153 calories.
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. Source checked September 29, 2026.
Should I log oats dry or cooked?
Either works if the number matches the form you weighed. Dry oats have 379 calories per 100 g and cooked oatmeal has 71, so using the dry number for cooked oatmeal would count far too many calories.
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. Source checked September 29, 2026.
How much fiber does a bowl of oatmeal have?
Cooked with water, a cup of oatmeal has 4 g of fiber. Measured dry, half a cup of oats has 4.1 g.
USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water, includes boiling and microwaving, without salt. USDA FoodData Central. Cereals, oats, instant, fortified, plain, dry. USDA FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water, boiling water added or microwaved. Source checked September 29, 2026.