Raw oats: calories and nutrition facts

Raw oats has 378 kcal per 100 g. One serving, 1 Serving (40 g), has 151 kcal.

Calories
378 kcal
Protein
16.9 g
Carbohydrates
55.7 g
Fat
6.9 g

Per 100 g

Raw oats: how many calories?

Raw oats has 378 kcal per 100 g, with 16.9 g protein, 55.7 g carbs and 6.9 g fat. A 40 g serving (1 Serving) has 151 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

  • Protein19%
  • Carbohydrates63%
  • Fat18%

Calculate a portion

Calories
151 kcal
Protein
6.8 g
Carbohydrates
22.3 g
Fat
2.8 g

Nutrition facts

NutrientPer 100 gPer serving (40 g)
Calories378 kcal151 kcal
Fat6.9 g2.8 g
of which saturated fat1.2 g0.5 g
Carbohydrates55.7 g22.3 g
of which sugars1.2 g0.5 g
Fiber10.6 g4.2 g
Protein16.9 g6.8 g
Sodium2 mg1 mg
Water8.2 g3.3 g
Vitamin C0 mg0 mg
Calcium54 mg22 mg
Iron4.7 mg1.9 mg
Potassium429 mg172 mg
Magnesium177 mg71 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

NutrientOf reference intake
Calories(378 kcal)19%
Fat(6.9 g)10%
of which saturated fat(1.2 g)6%
Carbohydrates(55.7 g)21%
of which sugars(1.2 g)1%
Protein(16.9 g)34%
Salt(0.01 g)0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

  • Source of protein (at least 12% of calories)
  • High fibre (at least 6 g)
  • Low sugars (5 g or less)
  • Low sodium (120 mg or less)

Raw oats: frequently asked questions

Raw oats: how many calories per serving?

A 40 g serving (1 Serving) has 151 kcal.

Raw oats: how much protein?

Raw oats contains 16.9 g of protein per 100 g, 34% of the 50 g reference intake.

Raw oats: how much fibre?

Raw oats provides 10.6 g of fibre per 100 g, 42% of the 25 g a day recommended by EFSA.

Raw oats: how much makes 100 kcal?

100 kcal is about 26 g of this food.

Recipes with this food

Toasted oats with yoghurt and fruit

Toasted oats with yoghurt and fruit

504 kcal · 12 min

More foods in this category

Your personal calorie plan in 2 minutes

Start for free