GudFude

Calories in oats

About 150 kcal per 40 g dry — a filling, low-effort breakfast base.

Estimate per serving

40 g dry rolled oats

Calories

150 kcal

Protein

5 g

Carbs

27 g

Fat

3 g

Fibre

4 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
50 g dry rolled oats188 kcal6.3 g34 g3.8 g
1 cup dry rolled oats (~81 g)307 kcal11 g55 g5.3 g
Cooked porridge made with water (250 g)165 kcal5.5 g28 g3.3 g

Is oats good for meal planning?

Oats are one of the most filling breakfast options per calorie. They are rich in soluble fibre, which slows digestion and keeps you full for hours.

Most people underestimate dry oats because they expand a lot when cooked. Weigh once and use the same scoop afterwards.

How to use oats in a meal plan

  • Porridge with milk and a chopped banana
  • Overnight oats with yoghurt, berries and chia seeds
  • Stirred into smoothies for extra fibre
  • Baked oatmeal — meal-prep a few portions at once

How to track oats in GudFude

GudFude is a calorie tracker and meal planner. Add oats to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How many calories in a bowl of porridge?
Made from 40 g oats with water it is around 150 kcal. With 200 ml semi-skimmed milk it rises to about 250 kcal.
+Are oats good for weight loss?
Yes. They are filling for the calories thanks to fibre, and easy to plan around as a repeat breakfast.
+Are instant oats different?
Plain instant oats have similar calories to rolled oats. Flavoured sachets often have added sugar — check the label.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.