How many calories are in dry oats?

Rolled oats are 379 calories per 100g dry. The standard half-cup measure (40g) is 152 calories and a full cup (81g) is 307. Cooked with water that half cup swells into roughly a bowl of oatmeal, and the calorie count does not move.

Why are dry oats 379 calories when oatmeal is 71?

Water, and nothing else. Oats take on about five times their weight in the pan, so 100g of dry oats at 379 calories becomes more than 500g of oatmeal at 71 calories per 100g. Weighing the oats dry is the accurate way to log a bowl.

How much fiber is in dry oats?

10.1g per 100g, which is 4g in the standard 40g half-cup measure, about 14% of the 28g daily target. Roughly half of it is beta-glucan, the soluble fiber behind the cholesterol claims on the box.

Are dry oats keto-friendly?

No. Dry oats carry 57.6g net carbs per 100g (67.7g carbs minus 10.1g fiber), so even a 40g half cup is 23g net carbs. That is a full day's allowance on strict keto before any milk, fruit or honey.

How much protein is in dry oats?

13.2g per 100g, or 5.3g in a 40g serving, which is high for a grain. Oats also bring 4.3mg iron per 100g (24% of the daily value) and 362mg potassium. Cooking in milk rather than water is the easy way to push a bowl past 10g of protein.

Rolled, quick or steel-cut: does the cut change the calories?

No. All three are the same oat groat handled differently, and all sit near 379 calories per 100g dry. What changes is cook time and glycemic index. Flavored instant packets are the exception, since their added sugar lands in the total.

Are dry oats gluten-free?

Oats contain no gluten of their own, but they are routinely milled and shipped alongside wheat, so buy certified gluten-free oats if you have celiac disease. The nutrition is identical either way at 379 calories and 10.1g fiber per 100g.

How should I store dry oats?

Sealed and cool, they keep about a year. Oats hold 6.5g of fat per 100g, roughly ten times what milled white rice carries, so they eventually go rancid rather than simply stale. A smell like old paint is the sign to bin them.

How much dry oats should I measure per bowl?

40g, the standard half cup, at 152 calories. A generous bowl is 60g at 227 calories. Weighing dry beats measuring the cooked porridge, whose volume swings with how much water it absorbed and how long it stood.