Rolled oats (dry oatmeal) nutrition facts
Per 1 cup · 80 g
of a 2,000 cal day
- Protein9g12% of calories
- Carbs59g81% of calories
- Fat2.1g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Rolled oats (dry oatmeal) (1 cup, 80 g) has 266 calories, with 9 g of protein, 59 g of carbohydrates and 2.1 g of fat. Most of its energy comes from carbs (81% of calories). It is high in dietary fiber (34% DV), iron (30% DV) and magnesium (22% DV).
High in
20%+ of the daily value
- Dietary fiber34%
- Iron30%
- Magnesium22%
- Phosphorus40%
- Zinc23%
- Copper39%
Good source of
10–19% of the daily value
- Thiamine19%
- Niacin18%
- Vitamin B615%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (80 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27 mg | 3% |
| Iron | 2 mg | 30% |
| Potassium | 329 mg | 7% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 277 mg | 40% |
| Zinc | 3 mg | 23% |
| Copper | 0.4 mg | 39% |
| Manganese | 2 mg | 91% |
| Selenium | 36 μg | 65% |
Full breakdown · 5 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Caffeine | 0 mg | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 0 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- One Degree Organic Foods Sprouted Rolled Oats, Gluten Free385
- Kodiak Protein Oats, Classic380
- Quaker Oats Oats, 100% Whole Grain, Old Fashioned375
- Quaker Oats Oats, 100% Whole Grain, Quick 1-Minute375
- Quaker Oats Oats, 100% Whole Grain, Old Fashioned375
- Rolled oats (dry oatmeal, Quaker brand)334
- Rolled oats (dry oatmeal)333
Similar foods
267 calRolled oats (dry oatmeal, Quaker brand)1 cup+1 cal
150 calQuaker Oats Oats, 100% Whole Grain, Old Fashioned½ cup dry−116 cal
150 calQuaker Oats Oats, 100% Whole Grain, Quick 1-Minute½ cup dry−116 cal
190 calKodiak Protein Oats, Classic½ cup−76 cal
200 calOne Degree Organic Foods Sprouted Rolled Oats, Gluten Free½ cup−66 cal
150 calQuaker Oats Oats, 100% Whole Grain, Old Fashioned½ cup dry−116 cal
Burning 266 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Rolled oats (dry oatmeal)?
One serving of Rolled oats (dry oatmeal) (1 cup) has 266 calories, which works out to 333 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Rolled oats (dry oatmeal) high in protein?
Not especially. It has 9 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Rolled oats (dry oatmeal) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Rolled oats (dry oatmeal)?
2.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
