Calories in dry oats and oatmeal
Half a cup of dry oats is 153 calories
Half a cup of dry regular or quick oats has 153 calories. A full cup, 81 g, has 307.
That's the oats before they're cooked. A cup of oatmeal cooked with water has 166 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.
Measuring oats before and after cooking
A cup of cooked oatmeal weighs 234 g and has 166 calories. A cup of dry oats weighs 81 g and has 307. If you measure oats dry and then cook them, log the dry amount with the dry numbers.
A packet of plain instant oats is 28 g and 101 calories before you add water.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| Half a cup of dry oats | 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 |
| 1 cup dry oats | 81 g | 307 | 10.7 | 54.8 | 5.3 | 8.2 | 0.8 | 4.9 | 0 | USDA portion, 1 cup |
| 1 cup cooked oatmeal | 234 g | 166 | 5.9 | 28.1 | 3.6 | 4 | 0.6 | 9.4 | 0 | USDA portion, 1 cup |
| 1 packet plain instant oats | 28 g | 101 | 3.3 | 19.5 | 1.9 | 2.8 | 0.4 | 61.6 | 0 | USDA portion, 1 packet |
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. Source checked September 29, 2026.
Carbs, protein and fiber in dry oats
Half a cup of dry oats has 27.4 g of carbs, 5.3 g of protein, 4.1 g of fiber and 2.6 g of fat.
Pairing oats with a protein food? Eggs, chicken breast, salmon and ground beef each have a page, and the full list of calorie references has the rest.
| Nutrient | Half a cup of dry oats | 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 |
- Calories in eggs
- Calories in chicken breast
- Calories in salmon
- Calories in ground beef
- All calorie references
USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry. Source checked September 29, 2026.
Regular and instant, dry and cooked
Per 100 g, dry regular oats have 379 calories and dry instant oats have 362. Cooked with water, regular oatmeal has 71 and instant has 68.
Both instant records are for plain oats, not flavored packets. For dry oats and cooked oatmeal on one page, see the side-by-side comparison.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Dry regular or quick oats | 100 g | 379 | 13.2 | 67.7 | 6.5 | 10.1 | 1 | 6 | 0 |
| Oatmeal cooked with water, no salt | 100 g | 71 | 2.5 | 12 | 1.5 | 1.7 | 0.3 | 4 | 0 |
| Dry instant oats, plain | 100 g | 362 | 11.9 | 69.5 | 6.9 | 10 | 1.5 | 220 | 0 |
| Instant oatmeal made with 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 oats before they go in the pot
Weigh dry oats and enter the grams below. The calculator uses dry regular oats. For cooked oatmeal, use 71 calories per 100 g.
Oatmeal with milk, fruit or nut butter? Tell TrueCal everything in the bowl and review the estimate.
40.5 g has about 153 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 many calories are in a packet of instant oatmeal?
A plain packet of instant oats is 28 g dry and has 101 calories.
USDA FoodData Central. Cereals, oats, instant, fortified, plain, dry. Source checked September 29, 2026.
How much fiber is in a cup of oatmeal?
A cup of oatmeal cooked with water has 4 g of fiber. A cup of dry oats has 8.2 g.
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.
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.