Grains and bread
Rolled oats
Rolled oats packs 379 kcal into 100 g (3.5 oz), so a typical 40 g (1.5 oz) serving already adds up to about 152 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 1 out of 5
| Starting point | +1 |
|---|---|
| High energy density: 379 kcal/100 g | −1 |
| Protein: 3.5 g/100 kcal | 0 |
| Fiber: 2.7 g/100 kcal | +1 |
| Solid food with 10.8 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 1 primary
- Data
- USDA FDC 173904
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 152 kcal per serving
- 379 kcal per 100 g (3.5 oz)
- Protein
- 5.3 g per serving
- 13.2 g per 100 g (3.5 oz)
- Carbohydrates
- 27.1 g per serving
- 67.7 g per 100 g (3.5 oz)
- of which sugars
- 0.4 g per serving
- 1 g per 100 g (3.5 oz)
- Fiber
- 4 g per serving
- 10.1 g per 100 g (3.5 oz)
- Fat
- 2.6 g per serving
- 6.5 g per 100 g (3.5 oz)
- of which saturated
- 0.4 g per serving
- 1.1 g per 100 g (3.5 oz)
- Water
- 4.3 g per serving
- 10.8 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904), accessed September 23, 2026.
A typical 40 g (1.5 oz) serving provides about 152 kcal, 5.3 g of protein, and 4 g of fiber.
Recipes with this food
Cottage cheese and oat pancakes with strawberries22.1 g protein per serving
Creamy egg white oatmeal with strawberries18.8 g protein per serving
Egg white, oat, and banana pancakes18.1 g protein per serving
Overnight oats with Greek yogurt and raspberries20.4 g protein per serving
Baked lentil burgers with yogurt sauce15.4 g protein per serving
Kefir bowl with mango, strawberries, and oats15.9 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about rolled oats
How much protein is in a 40 g (1.5 oz) serving of rolled oats?
100 g (3.5 oz) of rolled oats has 13.2 g of protein. A typical 40 g (1.5 oz) serving has about 5.3 g of protein. That is 3.5 g of protein per 100 kcal.
How many calories does a 40 g (1.5 oz) serving of rolled oats have?
100 g (3.5 oz) of rolled oats has 379 kcal. A typical 40 g (1.5 oz) serving has about 152 kcal. That is a high energy density.
Does rolled oats have fiber?
100 g (3.5 oz) of rolled oats has 10.1 g of fiber. A typical 40 g (1.5 oz) serving has about 4 g of fiber. It carries our “High in fiber” tag.
Is rolled oats filling?
Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 1 (high energy density: 379 kcal/100 g) + 0 (protein: 3.5 g/100 kcal) + 1 (fiber: 2.7 g/100 kcal) + 0 (solid food with 10.8 g of water, under 70) = 1. It is an estimate based on its composition, not a measurement in people.
What should I know about rolled oats on a GLP-1 medication?
Based on our tags, this is what matters about rolled oats on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of rolled oats?
We use 40 g (1.5 oz) as a typical serving. That amount provides about 152 kcal, 5.3 g of protein, and 4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed .