Oats, rolled (dry, uncooked)
Slow-digesting beta-glucan carbs for a pre-workout breakfast. If you're celiac, buy certified gluten-free oats.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Oats, rolled for gym-goers
Per 100 g, oats, rolled (dry, uncooked) provides 379 kcal, 13.2 g protein, 67.7 g carbohydrate (10.1 g fiber, 1 g sugars) and 6.5 g fat (1.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1/2 cup dry, about 40 g) comes to roughly 152 kcal and 5.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Oats, rolled
Rolled oats are whole oat groats that have been steamed and flattened, and the numbers here are for dry oats, straight from the bag. Unlike most breakfast cereals they keep the whole grain, so you get roughly 10 g of fiber and 13 g of protein per 100 g, plus a good dose of magnesium and iron. Their signature fiber is beta-glucan, a soluble fiber that thickens into a gel and slows digestion.
In a gym diet
Oats work in every phase. A 40 g portion is a modest, slow-digesting carb serving on a cut, and on a bulk you can double or triple it with milk, fruit and nut butter. Eat them one to three hours before training for steady energy without the crash some people get from refined cereals. Their protein is incomplete and low in lysine, so add dairy, eggs, soy milk or a scoop of protein powder. Per gram of carbohydrate, few whole grains are cheaper.
Preparation and cooking
Always weigh oats dry. They absorb two to three times their weight in liquid, and the cooked weight depends on how thick you like your porridge. Overnight oats soaked in milk or yogurt need no cooking; stovetop porridge takes about five minutes. Liquid changes the volume, not the calories of the oats, so log the milk or water separately.
Buying and storage
Plain rolled oats with one ingredient are the best value. Flavored instant sachets often add sugar and salt. Kept airtight and dry, oats last for many months.
Things to watch
Oats are naturally gluten-free but often cross-contaminated with wheat, so people with celiac disease should choose certified gluten-free oats and follow their clinician's advice. A sudden jump to big portions of fiber-rich oats can cause bloating.
Meal ideas
- Protein overnight oats: 40 g oats, whey, Greek yogurt, berries and chia seeds in a jar.
- Bulking porridge cooked in whole milk with banana, peanut butter and a drizzle of honey.
- Blend oats into a post-workout shake with milk, protein powder and frozen berries.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (33%), Zinc (33%), and Iron (24%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 3.5 g | #8 of 23 |
| Protein per 100 g | 13.2 g | #1 of 23 |
| Fiber per 100 g | 10.1 g | #1 of 23 |
| Lowest calories per 100 g | 379 kcal | #23 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Couscous (cooked)
112 kcal · P 3.8 · C 23.2 · F 0.2
→Quinoa (cooked)
120 kcal · P 4.4 · C 21.3 · F 1.9
→Pasta, enriched (cooked, unsalted)
158 kcal · P 5.8 · C 30.9 · F 0.9
→Buckwheat groats, roasted (cooked)
92 kcal · P 3.4 · C 19.9 · F 0.6
→Bulgur wheat (cooked)
83 kcal · P 3.1 · C 18.6 · F 0.2
→Bagel, plain, enriched
257 kcal · P 10 · C 50.5 · F 1.6
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in oats, rolled?
Oats, rolled (dry, uncooked) has about 379 kcal per 100 g, or roughly 152 kcal per 1/2 cup dry (40 g).
How much protein is in oats, rolled?
About 13.2 g of protein per 100 g and 5.3 g per 1/2 cup dry. That works out to 3.5 g per 100 kcal, so it's not primarily a protein source.
Is oats, rolled good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are rolled oats better than instant oats?
Per gram they're nutritionally very similar, since both are whole oats. Instant oats are rolled thinner and pre-cooked, so they tend to digest a little faster and may raise blood sugar slightly more. The bigger difference is that flavored instant packets often contain added sugar.
Can you eat rolled oats raw?
Yes. Rolled oats are steamed during processing, so they're safe uncooked in muesli, smoothies or overnight oats. Soaking makes them softer, and many people find them easier to digest that way.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.