What does 100 calories of oats (dry) look like?
100 calories =⅓ cup (dry)26 g · 0.9 oz
Medium calorie density
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Food volume for 100 kcal
Dry oats look small, but they swell when cooked: 100 calories (about 26 g dry) makes a small bowl of porridge.
Oats (dry): 50 to 500 calories
| Calories | Grams | Ounces | Cups (dry) |
|---|---|---|---|
| 50 kcal | 13 g | 0.5 oz | ¼ |
| 100 kcal | 26 g | 0.9 oz | ⅓ |
| 200 kcal | 53 g | 1.9 oz | ⅔ |
| 300 kcal | 79 g | 2.8 oz | 1 |
| 500 kcal | 132 g | 4.7 oz | 1⅔ |
What's in 100 calories of oats (dry)
3.5 gprotein
17.9 gcarbs
1.7 gfat
2.7 gfiber
Want more food for the same 100 calories?
These give you at least 2½ times more volume than oats (dry):
Compare with other bread, rice & grains
| Food | 100 kcal is | Grams |
|---|---|---|
| 🥣 Oats (dry) | ⅓ cup (dry) | 26 g |
| 🥣 Oatmeal (cooked with water) | ⅔ cup | 141 g |
| 🍚 Brown rice (cooked) | ½ cup | 89 g |
| 🍚 Couscous (cooked) | ½ cup | 89 g |
| 🍚 Quinoa (cooked) | ½ cup | 83 g |
| 🍚 White rice (cooked) | ⅓ cup | 77 g |
| 🍜 Egg noodles (cooked) | ½ cup | 72 g |
| 🍝 Whole wheat pasta (cooked) | ½ cup | 67 g |
| 🍝 Pasta (cooked) | ½ cup (spaghetti) | 63 g |
| 🌮 Corn tortilla | 2 tortillas | 46 g |
| 🍞 English muffin | ¾ muffin | 44 g |
| 🥞 Pancakes | 1¼ 4-inch pancakes | 44 g |
| 🍞 Whole wheat bread | 1¼ slices | 40 g |
See all bread, rice & grains →
Questions
How much is 100 calories of oats (dry)?
100 calories of oats (dry) is about 26 g (0.9 oz), or roughly ⅓ cup (dry).
How many calories are in 100 g of oats (dry)?
379 calories per 100 g, according to USDA FoodData Central.
Are oats good for weight loss?
Medium calorie density (3.79 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 3.5 g of protein and 2.7 g of fiber.
How many calories are in one cup (dry)?
About 307 calories.
How many cups (dry) is 200 calories?
About ⅔ (53 g).
Free printable
The 100-calorie cheat sheet
One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.