Calories in oats
1 cup of oats (80 g) has 303 calories, with 10.6 g of protein, 54.2 g of carbs and 5.2 g of fat. That's 379 calories per 100 g.
| Nutrition | 1 cup (80 g) | 100 g |
|---|---|---|
| Calories | 303 kcal | 379 kcal |
| Protein | 10.6 g | 13.2 g |
| Carbs | 54.2 g | 67.7 g |
| Fat | 5.2 g | 6.5 g |
| Fibre | 8.1 g | 10.1 g |
Figures are from USDA FoodData Central, where it's listed as “Rolled oats (dry)”. Brands and portions vary, so treat them as a good estimate.
Are oats good for a gym diet?
It has some protein (3.5 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from carbs (71%), then fat (15%) and protein (14%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2.5 cups (about 710 calories). The same 25 g from soya chunks is about 170 calories.
Logging oats in GymSensei
Type or say “1 cup of oats” and it's logged with the numbers above, no searching through lists. It also understands “rolled oats”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Bread | 1 slice (25 g) | 66 | 2.3 g |
| Makhana | 1 cup (32 g) | 111 | 3.1 g |
| Brown bread | 1 slice (28 g) | 71 | 3.5 g |
| Idli | 1 idli (25 g) | 34 | 1.1 g |
| Quinoa | 1 cup (185 g) | 222 | 8.1 g |
Updated . General fitness and nutrition guidance, not medical advice.
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