Oats (rolled, dry) Calories and Macros — Nutrition Facts per 40g (½ cup dry)

Oats (rolled, dry) contains 152 calories per 40g (½ cup dry), with 5.4g of protein, 27.5g of carbs, and 2.4g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.

Oats (rolled, dry) nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Plain rolled oats, dry weight. Cooked in 240ml water this becomes around 250g of porridge with the same macros.

How does oats (rolled, dry) fit your goals?

Oats (rolled, dry) is a carb-dominant food, with 27.5g of carbohydrate per 40g (½ cup dry). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, oats (rolled, dry) fits vegan and vegetarian eating patterns.

How oats (rolled, dry) compares to other grains & starches

Tracking oats (rolled, dry) in Bento Bunny

Logging foods like oats (rolled, dry) manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For oats (rolled, dry) specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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Browse all grains & starches in the food database.