Food weight and portion guide
Dry rolled oats: calories and portions
Cereals, oats, regular and quick, not fortified, dry
These values describe dry oats before adding milk or water, not the finished bowl of porridge.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 40 g:
- Calories
- 151.6 kcal
- Protein
- 5.3 g
- Carbohydrate
- 27.1 g
- Fat
- 2.6 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 40 g | 151.6 | 5.3 g | 27.1 g | 2.6 g |
| 80 g | 303.2 | 10.5 g | 54.2 g | 5.2 g |
| 100 g | 379 | 13.2 g | 67.7 g | 6.5 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Weigh dry oats, milk and toppings separately. Do not use the finished bowl weight as the dry oat weight.
To calculate manually, multiply your portion weight in grams by 379 and divide by 100. For example, 40 g provides approximately 151.6 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Cereals, oats, regular and quick, not fortified, dry · FDC ID: 173904 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.