FitDexRolled oats — dry: how many calories?
Rolled oats — dry carries 389 calories per 100 grams; a typical portion (40 g) comes to 156 calories. The tables below give the same figure in cups, spoons and slices.
- Protein16.9 g
- Carbs66.0 g
- Fat6.9 g
- Fibre10.6 g
- Protein6.8 g
- Carbs26.4 g
- Fat2.8 g
- Fibre4.2 g
Where do the calories come from?
- Protein 17%
- Carbs 67%
- Fat 16%
Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.
What do these numbers mean on the plate?
Rolled oats — dry carries 3.9 calories per gram: 26 grams are enough for 100 calories. This is the band of cheese and desserts — the smaller the portion, the more the eye is fooled, because a small amount looks like few calories.
A typical portion is 40 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Rolled oats — dry that means overstating the calories by 150%.
In calories, one portion (40 g · 156 kcal) comes to: 40 g Popcorn — air-popped. Popcorn — air-popped page
One portion every day adds up to 56,794 calories a year — roughly a 7.4 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
With bread, slice thickness decides the calories. Toasting drives off water: the slice gets lighter, but the calories per gram go up.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 5.1 g | 20 kcal | 0.9 g |
| Small glass (100 ml) | 34 g | 132 kcal | 5.7 g |
| Glass (200 ml) | 68 g | 265 kcal | 11.5 g |
| US cup (240 ml) | 82 g | 317 kcal | 13.8 g |
| Bowl (300 ml) | 102 g | 397 kcal | 17.2 g |
| 1 serving | 40 g | 156 kcal | 6.8 g |
A cup measures 200 millilitres, not 200 grams; the grams in the table therefore come from the food's own bulk density rather than from volume. Packing the cup down or chopping more finely shifts the figure by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 40 g |
|---|---|---|---|
| Calories | 2,000 kcal | 19% | 8% |
| Fat | 70 g | 10% | 4% |
| Carbs | 260 g | 25% | 10% |
| Protein | 50 g | 34% | 14% |
| Fibre | 25 g | 42% | 17% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 5 of the 5 foods in the Bread and breakfast cereal group by calories per 100 grams. The group averages 303 kcal; Rolled oats — dry is 28% above that average.
Lighter options at the same 40 grams
| Food | Calories | Difference | Protein |
|---|---|---|---|
| Wholemeal breadGood swap | 99 kcal | −57 kcal | 5.2 g |
| Rye bread | 104 kcal | −52 kcal | 3.4 g |
| White bread | 106 kcal | −50 kcal | 3.6 g |
The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion
How long does it take to burn one portion (40 g)?
- Walking — brisk (5.6 km/h)38 min
- Running — 8 km/h (7:30 min/km)17 min
- Cycling — 16-19 km/h22 min
The times are for someone weighing 70 kilos and use NET burn: the resting calories that would have been spent anyway over the same period are subtracted. The heavier the person, the shorter the time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Rolled oats — dry meets 2 of them:
- Protein source17% of its calories come from protein · threshold: at least 12%
- High fibre100 g → 10.6 g fibre · threshold: at least 6.0 g
The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.