Grains & Starches
Calories in Oats (Dry)
Oats are a high-fiber whole grain packed with beta-glucan — a soluble fiber proven to lower cholesterol. A half-cup of dry oats (one serving) has about 156 calories. They absorb water during cooking, so the cooked volume is much larger than it looks dry.
Per 100g
calories
Fiber: 10.6g per 100g
Per serving
calories — ½ cup dry (40g)
Good to know
Steel-cut oats have a lower glycemic index than instant — worth the extra cook time.
Overnight oats: mix oats with milk/yogurt the night before. Zero cooking, ready by morning.
Add protein (eggs, protein powder, Greek yogurt) to make oatmeal a complete meal.
Not sure about the portions?
Snap a photo of your oats (dry) and CalShot will estimate the exact calories and macros for your actual portion size. No measuring, no guessing.
Scan your oats (dry)Related foods
More grains & starches
| Food | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Rice (Cooked) | 130 | 2.7g | 28.2g | 0.3g |
| Brown Rice (Cooked) | 112 | 2.3g | 23.5g | 0.8g |
| Bread (White) | 265 | 9.4g | 49.2g | 3.2g |
| Pasta (Cooked) | 131 | 5g | 25.4g | 1.1g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.9g |
Frequently asked questions
How many calories are in oats (dry)?
Oats (Dry) contains 389 calories per 100 grams. ½ cup dry (40g) has approximately 156 calories, with 6.8g protein, 26.5g carbs, and 2.8g fat.
How can I accurately track oats (dry) calories?
The most accurate way is to weigh your portion on a food scale. Alternatively, you can use CalShot to snap a photo of your oats (dry) and get an AI-powered calorie estimate in seconds — no weighing or manual logging required.